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Boise CrossFit – CrossFit

**Save the date**
Saturday Dec 5th there will be a party at the gym. All ages welcome. Think “ugly sweater” meets tree decorating.

Schedule this week
Thursday the 26th, there will be one class at 9am
Friday, 9am, 10am, 11am, 12pm classes
Saturday, regular class times

We will be running our annual Black Friday membership special AND if you refer a new member to us and they take advantage of this deal we will take $25 off your next months membership.
3 months of Unlimited CrossFit classes for $240, 3 months of 3 classes per week for $195
Friday will be free for anyone to come join us and get themselves signed up.

Weightlifting

Front Squat (EMOM for 8 min, 3 front squat, 80%)

Metcon

Metcon (Time)

4 rounds

21 Wallball shots 20/14lb

15 Kettlebell swing 2/1.5pood

9 Bar muscle up

3 Strict deficit handstand push up 6″/2″