Bring an ornament that represents you to decorate our Liftmas tree! The first annual 2018 Liftmas Party is scheduled for Friday, December 21, 2018, at 5:30 p.m. We will do the festive “12 Days of Christmas” WOD at 5:30 p.m. before the celebration begins. Bring a beverage and a snack for sharing. Guests are welcome to come, too!

MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Medium Bike

Active Samson

30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup

Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)


1:00 Pigeon Pose on Box

1:00 Squat Hold w/DB


Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (55’s/35’s)

15/12 Calorie Assault Bike

Score is Slowest Round


Metcon (AMRAP – Reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Rest from the 1:30-2:00 on each round.