WOD'S

12.24.19

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NCFIT BENCHMARK WORKOUT

"12 DAYS OF NCFIT"
FOR TIME*
Day 1 - 100m Run
Day 2 - Power Clean (185/125)|(135/95)
Day 3 - Burpees to a Plate
Day 4 - DB Push Press (50/35)|(35/20)
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH (45/35)|(35/25)
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts (185/125)|(135/95)
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups
*Workout flows just like the Holiday song...each
day represents the number of reps. Start at Day 1
(1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day
3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so
on.


Class Hours




Monday, Wednesday, Friday: 

5AM, 6AM, 8AM, 9:15AM, 

4:15PM, 5:30PM & 6:45PM   


Tuesday & Thursday: 

5AM, 8AM, 9:15AM

  4:15PM, 5:30PM & 6:45PM



Saturdays : 8AM & 9:30AM

*Please note these class times will be trial and based on attendance.



CONTACT US

/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com