Conditioning: Every 2:00 x 8 sets (for time, each set): 15 Wall Balls (20/14) 10 Burpee to Bar (6" target) Mini Pump - Lower Pull: 4 sets: 8 Split Stance Barbell Good Morning @ RPE 8 (each side) - Rest :30 16 Dumbbell Glute Bridges @ RPE 6 - Rest 1-2 mins between rounds - Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes

Conditioning: Teams of 2 for time: 26 Rounds: P1: 20 Calorie Row (or Ski) P2: 25 Calorie Echo Bike (or 300m Run) - 2025 into 2026. Happy New Year! Each round, one person does the Row/Ski while the other does the Echo Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 520 cal Row/Ski and 650 cal Echo Bike (or 7,800m Run).

Conditioning: For time, each set: 10 Rounds: 30 Double Unders 10 Push Ups - Rest 5:00 10 Rounds: 10 Box Step Ups (20") 5 Strict Pull Ups

Conditioning: 3:00 Max Distance Run or 50ft Shuttle Runs 1:00 Max Power Cleans (95/65) 3:00 Max Distance Run or 50ft Shuttle Runs 2:00 Max Power Cleans (135/95) 3:00 Max DIstance Run or 50ft Shuttle Runs 3:00 Max Power Cleans (185/125) 3:00 Max Distance Run or 50ft Shuttle Runs (Score is Meters/Reps per Interval)

Conditioning: 3 RFT: 21 Handstand Push Ups 21 Deadlifts (185/125) 21 GHDs (or V-Ups) Accessory: 4 sets: 10 Strict Toes to Bar / Strict Knee Raise - Rest :30 10 Heel Elevated Tempo Goblet Squat (3 sec negative) - Rest 2 mins between rounds - Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes

CrossFit-side of CFKL Closed! Have a Merry and Blessed Christmas! Classes Friday morning, December 26th at 7, 8 & 9am, and Open Gym from 10-11am

Conditioning: For time (each set): 21-15-9 Hang Power Cleans (135/95) Burpee Over Bar - Rest 3 mins, then... 9-15-21 Burpee Over Bar Hang Power Cleans (135/95) Accessory: Tabata Dumbbell Bench, 8 sets: :20 Max Reps Dumbbell Bench (light-moderate) :10 Rest - Rest 2 mins, then... Tabata Banded Face Pulls, 8 sets: :20 Max Reps Banded Face Pulls (light) :10 Rest * The Weight of the dumbbells and the resistance of the band need to be light. You should be able to move for almost th

Conditioning: "12 Days of Christmas" For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang Power Cleans 7 KBS 8 Slamballs 9 DUs/18 Singles 10 KB Reverse Lunges 11 Pull-ups 12 Snatches * Recommended Weights: Barbell (95/65) Box (24/20) KB (53/35) Slamball (30/20)

Conditioning: AMRAP 5 x 2 Sets: 4-8-12-16…. Overhead Squats (95/65) 1-2-3-4…. Bar Muscle Ups - Rest 2 mins between sets Accessory: 4 sets: 10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7 - Rest :30 10 Single Leg Dumbbell RDL (each side) RPE 6-7 - Rest 2 mins between rounds - Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Strength: Snatch 5x1 Every 1:30 x 5 sets: 1 Snatch (@70-75% of 1RM) Conditioning: For time: 21-15-9 Power Snatch (115/85) Burpee Over Bar