Joyze hits a new daily record of Muscle-ups training with the door open on December 23! Warm-up 15' Alternating Minutes 12 Wall-balls 24 Double-unders 36 HB Rocks Skill Accumulate 5' in Plank Weightlifting 8' EMOM 1 Snatch at 80%+ Metabolic Conditioning Competitive 2x 3' AMRAP 20 Burpees OTB (24/20) M.E. P. Snatch

What are you doing to help your recovery? Yoga with Courtney!?!? Warm-up 15' Alternating Minutes 10 cal. Row 10 KB Swings 10 PVC Overhead Squats Weightlifting M.E. 3 Position Snatch (Top Down) Strength 7RM HBBS Metabolic Conditioning Competitive 5 RFT 10 Burpee Pull-ups 10 HSPU 10 Deadlifts (245/175) Intermediate 5 RFT 10

One of the many epic showdowns yesterday, Hong vs. Eric! Warm-up 15' Alternating Minutes 5 Inch Worms 60" Pigeon 5 Pull-ups Metabolic Weightlifting Every 5 minutes perform three reps of the bear(ish) complex Score is heaviest load used

Good to have this guy back in after a week's hiatus! Warm-up 15' Alternating Minutes 10 OH Lunges 10 Burpees 60" Squat Skill 3 Rounds for Quality 5 Tall Cleans 5 Squat Jerks 5 3-Stop Cleans Strength 5x 5 Push Press + 5 Push Jerk Metabolic Conditioning For time: 25 cal Row 25 OTB Jumps 25 Wall-balls 25

Warm-up 15' Alternating Minutes 12 Wall-Balls 24 Double-Unders 36 HB Rocks Weightlifting 8' EMOM Power Snatch + Snatch Strength 12' to Establish a 1RM Front Squat Metabolic Conditioning Competitive 4x 2' AMRAP/1'R 10 Power Cleans (165/125) 15 Box Jumps (30/24) M.E. Handstand Push-ups Intermediate 4x 2' AMRAP/1'R 10 Power Cleans (135/95) 15

This guy is making it in to training, whats your excuse?! Just a reminder that due to the Christmas party tonight we will not have a 6:30pM class tonight or a 9AM class tomorrow! If you didn't RSVP to Joyze

Demystifying atlas stones in Monday's workout! Warm-up 15' Alternating Minutes 10 Push-ups 30 Double-unders 5 Pull-ups Skill 3 Rounds for Quality 5x 3-stop Snatch Deadlift 5x Tall Snatch 5x Snatch Balance Strength 8' EMOM 3 HBBS at 75% Metabolic Conditioning Competitive 21-15-9/6-4-2 Thrusters (95/65) Rope Climbs Intermediate 21-15-9/3-2-1 Thrusters (75/55) Rope Climbs Intro 21-15-9 Thrusters (95/65)

Congrats to Chris on his squat PR, earning him the chocolate for last Friday! Warm-up 15' Alternating Minutes 10 Cal Row 10 Toes to bar 10 Overhead Walking Lunges Metabolic Conditioning CrossFit Games Open 14.2/15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2

Thanks to everyone who came out to CrossFit Closer to support coach Joyze and Mark, time to get back to work! Warm-up 15' Alternating Minutes 12 Wall-balls 30" Lockout on Rings 60" Pigeon Weightlifting M.E. Hang Snatch Metabolic Conditioning 21-15-9 Burpee Box Jump Stone to Shoulder (115/94, 94/72, 72/42)

Who gets the next treat?! Warm-up Choice! Strength Work up to a heavy single HBBS Skill Not for time: Accumulate 50 HSPU (ideally strict)