Final Workout – Monday 12/23/2019

The End:

I’d like to say thank you to all of my current and former members for allowing me to chase my dream for the past 6+ years. Many of you have been members for YEARS and a few from the very beginning. I truly cant thank you enough. I’d like to give a special thanks to my family for their belief and support of me from the first day I mentioned owning a gym in 2012. I hope all of you will continue your CrossFit journey! I plan on getting after training with an intensity I haven’t in years. Lets get after it today

4:45 and 5:45 classes only this evening!!

Invoke Membership Sign-Up:

Due to the discounted first month rate, everyone who wants to join CrossFit Invoke will need to email crossfitinvoke@gmail.com or show up there for a class and ask to speak to Brandon. If you have any questions about joining CrossFit Invoke or the closing of SoCap CrossFit you can contact coach Adam at any time! 919-418-6639

Workout:  “12 Days of Christmas”

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 Front Squats, then 1 Clean + 2 Front Squats + Shoulder to Overhead, etc.

The WOD is complete when the 12 Thrusters are completed.

– 1 Snatch 135, 95 115, 75 95, 65
– 2 Cleans
– 3 Front Squats
– 4 Shoulder to Overhead
– 5 CTB Pull Ups
– 6 Toes to Bar
– 7 Bar Hop Burpees
– 8 Push Ups
– 9 Wall Balls 20, 14
– 10 Kettle Bell Swings 53, 35
– 11 Deadlifts
– 12 Thrusters

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