Workout of the Day

BE PREPPED WILL BE VISITING ON MONDAY AFTERNOON TO GIVE US A TASTE OF THEIR PALEO MEAL OPTIONS!!

BE PREPPED WILL BE VISITING ON MONDAY AFTERNOON TO GIVE US A TASTE OF THEIR PALEO MEAL OPTIONS!!

We will be having brunch after our morning class on Friday so bring your breakfast fare and maybe mamosa fixin's.  Check schedule for holiday hours.  I hope everyone in the NCF family has a fantastic Christmas!  God Bless - NCF Team

CONDITIONING:

"12 Days of Christmas" - CrossFit Style

1 Clean & Jerk (185/120)
2 Muscle-Ups (or 4 Dips)
3 Hang Squat Snatch (115/75)
4 Box Jumps (28/24)
5 Bar Facing Burpees
6 Push Press (115/75)
7 Pistols (alternating) 
8 Toes-2-Bar
9 Wall Ball (20/14)
10 C-2-B Pull-Ups
11 Handstand Push-Ups
12 Front Squats (185/120)

** This is performed just like the song:
1 C&J, then:
2 MU + 1 C&J, then...
3 Snatch + 2 MU + 1 C&J, then...
... and so on until you finish your front squats at the end.