Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– wall angels
– wall squats
– yoga push up
– 10m Sprintx 2 *build on speed each one


A. Hang power clean skill work
20 sec squat thrust
20 sec mountain climbers
20 sec row sprint
rest 2 min 4-5 rounds

A. Hang power clean;, rest 60 seconds
20 sec. amrap HPC @115/75
20 sec. amrap burpee
20 sec. am rap row @ max effort
rest 3 minutes x 3-4 rounds

December 20th we will be heading out as a gym to SBC Milford where Coach Mena works. We will do this immediately after the 7:30 class. It would be awesome to come together as a gym and just hang out as normal people and not CrossFit studs. Please RSVP at We would love to see as many people as possible.
– Remember EVERY Wednesday at 6:30 pm and Saturday at 10:00 am is our friends and family. So bring whoever you want to have them try out what you do. We want to see this happening more because without you guys spreading the news we can’t build this gym to what we see it becoming.
-Remember this Saturday, December 14th is the Winter Meltdown at Crossfit Milford. We have several athletes participating in this event so we want our gym to come and support them. This is very exciting for them and the more people with there Savin Rock gear on the more comfortable they will feel!
**Christmas Eve December 24th
**Christmas Day
**December 26