Monday, December 18th, 2017


Since Christmas falls on a Sunday this year, we will be having the “12 Days of Christmas” workout on Saturday, December 23rd. The class schedule will be the same as last year – 7:30 and 9:00am. There will be a brunch at 10:30am following the 9:00 WOD. More details to come…!

The Gym will be closed on Sunday the 24th – Christmas Eve and Monday the 25th – Christmas Day

What to expect this week?
Monday
Heavy and moderate weight squats. Sprint type work.
Tuesday
Regular CF – Being upside down. Light posterior chain, pressing gymnastics and running.
Endurance – Light posterior chain, pressing gymnastics and running.
Wednesday
Team work. Biking, pull up bar gymnastics and jumping
Thursday
Regular CF – Rowing, light squatting, moderate to heavy pulling
Endurance – Quick cycles of rowing, light squatting and light pulling
Friday
High Rep Pulling Gymnastics, Heavy Pushing
Saturday
12 Days of X-Mas!!

 

WARMUP
Hip Mobility- 1:00 Runner’s Stretch, 1:00 pigeon stretch (each side)

Part 1 – Strength
EMOM x 6
3 Front Squats from the ground – Go Heavy

Part 2 – Interval
3 Rounds:
8 Lateral Burpee Bar Jump Overs
8 Front Squats
16 Jumping or Alt. Lunges
-Rest 1 minute-

L1: 75/55#, L2: 95/65#, L3: 115/75#, L4: 135/95#

Core Down
50 Med Ball Sit Ups with a Partner

MOD
6’9″820
Ashleigh 543
KK 526
Jessica MODAF
Michelle B. 555
Robert L. 730

L1
Richard 535
GLord 553
Tammi 559
Tonya 531
Erin H 557
Barb 855
Riad 525
Scotty P 518
Jason (welcome!!!) 525
Jon S 453
Dave 658
Nate 550
Josh 623
Mick 509
Adam B. 624
Amiee 630
Katrina 624
Chris 727
Trina 610
BreDiddy 547
Nataleigh 645
Kristi 630

L2
Min 639
Kannon 544
Jim 553
Michele W 636
Shaq 723
Sneed 424
Sully 528
Woo 633
Christy 516
Annie 530
Travis 524
Andy 523
John 623
Darren 522
Ryan H. 725
Alan 707
Erika 517
Portia 700

L3
KGilb 505
Angie 531
Josh C 619
Jeff W 515
Matt V 420
Mike 548
Mer 510
Michelle 512
Aimee F. 529
Jeff C. 531
Jen Lay 549
Jen R. 615
Carrie 603

L4
PDiddy 420
Smitty 418
Brett 456
Cory 405
Travis 420
Jenny 518
Jared 428
Bill H 632
Kirk 415
Max 419
Colt 423
Bill F. 426
Joe 454
Carolann 533
Bob S. 628
Megan D. 639
Chase 520
Sarah 452

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