Coaches Hours will be Emailed

CrossFit Georgetown - CrossFitDec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, Thoracic Spine, PVC Pipe shoulder stretches, banded shoulder stretches Activation: 1x10 M-Y-T's (orange band)Warm-up2x 10 Pass Throughs 8 Push ups 10 Banded Face pulls (orange/red band)Shoulder Press4x5 @ 70% 3RM 13X3Negative Pull UpsStarting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight3x5 11X3Metcon (4 Rounds for time)3:00on/1:00 off (obj. repeatable steady pace) x48 Seated DB

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Community WOD – 12 Days of Christmas

CrossFit Georgetown - CrossFitDec 25 - Closed Dec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Thoracic Spine, Inside Quad Lacross Ball: Scaps, Lats, Traps, Delts, CalfsWarm-up3x 10 Pass Throughs 6 Barbell Thrusters 200m row12 Days of Christmas (Time)Following the song "12 days of Christmas" 1st day 2nd day + 1st day 3rd day + 2nd day + 1st day ...till complete1 lap (400m run or 500m row) 2 Snatches (155/95) 3 Thrusters (155/95) 4 T2B 5

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Squats + Anaerobic

CrossFit Georgetown - CrossFitDec 23 - Normal Hours Dec 24 - 9AM ONLY Dec 25 - Closed Dec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Thoracic Spine, Banded Shoulder streteches Activation: 1x20 Banded OH Squats (orange)Warm-up2x 10 Around the worlds KB 10 Pass Throughs 8 BB OHSOverhead Squat4x5 @70% 3RM 11X3Metcon (5 Rounds for reps)2:00on/2:00off x5 (Obj. repeatable pace) 9 AKBS (53/35) 6 Cal Row/AB 3 Burpee Box Jumps (24/20)

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Community WOD

CrossFit Georgetown - CrossFitDec 23 - Normal Hours Dec 24 - 9AM ONLY Dec 25 - Closed Dec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Lower + Upper Back Lacrosse Balls: Scaps, Delts, Lats, Upper buttWarm-upKnock Out! (Basket ball) 2 Teams Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball...etc....till everyone

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