Monday 12/29/14

6:00am, 6:00pm, 7:00pm

 

Strength:

deadlift 2-2-1-1-1

 

WOD:

20 double unders

20 kettle bell swings

20 sit-ups

20 hand release push-ups

7 rounds

 

** schedule update for the rest of the week**

Tuesday 12/30: 6:00am, 6:00pm, 7:00pm

Wednesday 12/31: 7:00am only

Thursday 1/1, New Years Day: 8:30am make up day or “Angie”

Friday 1/2: 6:00am only

Saturday: 8:00am, 9:00am (level 1)

Sunday: 8:30am

 

Wednesday 12/24/14

7:00am

WOD:

12 Days of Christmas

1 sumo Deadlift high pull (75/55)

2 thrusters

3 push press

4 power cleans

5 power snatch

6 wall ball press

7 pullups

8 knees to elbows

9 box jumps

10 double unders

11 burpees

12 overhead weighted walking lunges (45/25)

Tuesday 12/23/14

image

 

6:00am, 6:00pm, 7:00pm

 

Strength:

Power Snatch 3-3

Squat Snatch 2-2-2

 

WOD:

“Karen”

150 wall ball shots

 

**Schedule Reminder: Wednesday 12/24: 7:00am only; Thursday 12/25: NO CLASSES; Friday 12/26: 7:00am only

This week’s Holiday Schedule

Monday: regular hours. Lift: Deadlift 3-3-2-2-2

Tuesday: regular hours Lift: Power Snatch 3-3-2-2-2

Wednesday: 7:00am class only. 12 days of Christmas WOD, no lift

Thursday: no class- Merry Christmas!!!

Friday: 7:00am class only. Lift: Overhead Squat 3-3-2-2-2

Saturday: regular classes

Sunday: regular class

EVERYTHING YOU NEED IS ALREADY INSIDE!