Friends-Cember STARTS Monday

Hoodie Pre-sale ENDS Tuesday


Lift Off at Harbor East will be Wednesday December 11th at 6:30pm.
All are welcome to come lift!

Harbor East: TOMORROW at 9am will be the first pilot Capacity Class

Federal Hill: Please have your cubbies cleaned out by Wednesday December 4th


Team Workout


In groups of 3:

24min AMRAP

 Station 1___ cals Bike 
10 Snatch 
10 Pull ups 

Station 2
Rest

Station 3
High Plank 

Fitness: 10cals (75/55)
Performance: 12cals (95/65)
Open: 14cals (115/75)(chest to bar)

Athletes: Athlete 1 starts at station one, athlete 2 station 2, athlete 3 station 3. You will rotate through the stations in order. Rounds and reps are only counted at station 1.


DRIVE


Buy-in: 750m Row

Dumbbell DT
5 Rounds 

12 Deadlift
9 Hang Clean
6 Push Jerk 

Cash-out: 750m Row

20min cap