Tamalpais CrossFit WOD December 22 2025

Holiday Schedule-
Wednesday Dec 24th- Christmas Eve- Classes at 7:00, 8:00 & 9:30am
Thursday Dec 25th- Christmas- Closed
Friday Dec 26th- Day After Christmas- Classes at 7:00, 8:00 & 9:30am
Wednesday Dec 31st- New Years Eve- Classes at 7:00, 8:00 & 9:30am
Thursday Jan 1st- New Years Day- Closed

GRIZZLY– 2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 65/95 M55/85
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-

KODIAK-2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 55/75 M45/65
Chest to Bar Pull Ups
-rest 2:00 between sets-

POLAR– 2 sets:
5:00 AMRAP
4-8-12-16….
Dumbbell Front Squats (light)
Jumping Pull Ups or Ring Rows
-rest 2:00 between sets-

FLARE- 4 SETS
10 Dumbbell Bulgarian Split
Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL
(each side) RPE 6-7

MOBILITY– 1 Minute QL Stretch
2x 10 Shoulder Extension Bridges
1 Minute Ring Lat Stretch
1 Minute Quad Foam Rolling