PG Crossfit – CrossFit

Festivities begin at 9 AM with the 12 Days workout. Holiday attire is encouraged!
PGCF Holiday Party begins at 1 PM at Ledo Pizza in College Park. Stay tuned to the FB invite for our location (Ledo, Denizens, Town Center Market).


Metcon (Time)


1: Muscle Up

2: Hang Clean (95/75)

3: Push Press (95/75)

4: Front Squat (95/75)

5: Handstand Push Up

6: Toes to Bar

7: Burpees

8: Kettlebell Swing (53/35)

9: Wall Ball (20/14)

10: Sit Up

11: Snatch (95/75)

12(0): Double Unders
This is only the BEST workout of the YEAR!!!

12 Days is performed like the song “12 Days of Xmas”. Athletes do 1 Muscle Up (or modification). Then athletes do 2 Hang Cleans and 1 Muscle Up. Then 3 Push Press, 2 Hang Cleans, and 1 Muscle Up. Then, 4 Front Squats, 3 Push Press, 2 Hang Cleans, and 1 Muscle Up. You continue with this pattern until you finish. The final round starts with the Double Unders and ends with the Muscle Up.

If you want to make it more spicy, the Performance weight is (135/95).