Strength: Back Squat 1x1 Take 12-15 mins to build to a 1RM Back Squat Conditioning: 3 RFT: 25/20 Calorie Echo Bike 25 Wall Balls (20/14) 25 GHDs (or V-Ups)

Conditioning: Teams of 2, for time: 6 sets (each/1:1): 10/8 Calorie Echo Bike 15 Dumbbell Bench Press (50s/35s) 10/8 Calorie Echo Bike Mini Pump - Core and Arms: 5 sets: 10 V-Ups - Rest :30 :45 Max Flutter Kicks - Rest :30 10 Double Arm Hammer Curls @ RPE 7/10 (both arms, same time) - Rest 1 min between sets

Conditioning: AMRAP 15: 5 Wall Walks 20 GHDs (or V-Ups) 20 Hang Dumbbell Snatch (50/35) 20 Dumbbell Step Back Lunges (50/35) Strength: Power Snatch 1x1 Rest 3 mins after the WOD is completed, then... Take 8 mins to build to a Single Heavy Power Snatch

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