The 12 Days of X-Mas fast approaches, a beloved Empower tradition since 2009 – and you are invited!


The 12 Days of X-Mas is a fun CrossFit workout whose rounds mimic the verses of its namesake Christmas carol.  Every year we add a new twist to the movements.  This year Coaches Shades & OG are cooking up a fun partner version suited to all fitness levels.

The event will take place Saturday December 17th at Empower and is open to all members.  Heats will run from 8am through to 12pm Saturday morning.  Please register yourself and your partner for your desired workout time.

As always we will have a Christmas potluck table so you can enjoy breakfast and cheer on the next heat after you are done.  Don’t stress over the potluck table, bring something you love and a little extra to share with others.

Dress in your festive best and bring your family along to cheer you on.  The more, the merrier!

Here are my top 12 Memories from events past:
12. HeeHee throwing herself into Prime’s arms for the partner carry
11. Orion’s excitement to meet the legendary Sandman for the first time
10. Motor’s annual medball rhinoplasty attempts
9. Big Cat & The Rock partner carry
8. The time Night Hawk joined The Touch & WOD Father for an ill-conceived 3-hour version of the 12 Days of X-mas
7. Orion and Big Cat partner carry
6. Teaming up to help Mr. F through the WOD
5. Hard Rock’s Christmas onesie
4. The time FeProf and… OK, pretty much anytime Big Cat teamed up to carry a partner
3. Jersey joining us from San Fran via Zoom for our 2020 COVID X-Mas
2. Brick doing workout dressed as Elf
1. HeeHee and Blossom partner carry

Memories of Christmas Past:
2013
2016
2017
2018
2019

Friday
For today’s strict version of Fran select thruster and pull up progressions that allow you to complete round one in three sets of seven.  We will have a maximum of 6 barbells on the lifting platform, if sharing with a partner, have one partner start the workout with thrusters and the other begin with strict pull ups.  Alternatively, you can substitute dumbbell thrusters with the dumbbells kept at your pull up station.

Warm Up
8 min AMRAP
10 Ring Row Squats
10 Alternating Single Arm DB Reverse Lunge Thrusters

Tech
Barbell or Dumbbell Thrusters
Strict Pull Ups or alternatives

WOD
Strict Fran
21-15-9
Thrusters
Strict Pull Ups