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)

20 Seconds

Shuttle Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Shuttle Run

Side Lunge

Cradle Stretch

Walking Samson

Shuttle Run

Walking Spiderman

Air Squats


Shuttle Run

Side Shuffles

High Knees

Butt Kickers



10 Meter banded walk (Both Directions)

Metcon (Time)

6 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttles

Extended Work

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups

30 Glute Bridges

Rest 2:00 between sets.