Workout of the Day

Check schedule for holiday hours.  I hope everyone in the NCF family has a fantastic Christmas!  We hope to see you next Friday at the NCF White Elephant Christmas Party.  God Bless - NCF Team

CONDITIONING:

"12 Days of CrossFit"

1 Squat Snatch (135/95)
2 Muscle-Ups
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Push-ups
7 Deadlifts (135/95)
8 GHD Sit-Ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Calorie Assault Bike

** This is performed just like the song: