1) Starting THIS MONDAY, December 19th and moving forward we will be changing the Monday, Wednesday, and Friday 7am to 645am.
2) Christmas Schedule
Normal class schedule all week UNTIL Friday
Fri Dec 23: 5:30pm Cancelled
Saturday Dec 24: 9:30am Cancelled
Sunday Dec 25: 11am Cancelled
Monday Dec 26: ONLY 12pm Mega Class (all other cancelled)
MONDAY
5 Sets in 12min
A1) 10-12 Press
A2) 5-10 Pullups > 4-6 Negatives
+
5 Sets in 12min
B1)10 Ring Standing Curls
B2) 10 DB Skull Crusher
+
C) E2MOM x 14min
5/5 Front Rack Sit Up to Press
40 DU
TUESDAY
A) 5x8-15 Box Dips
Scale to Bench Cips
+
B)For total time
Buy In
50 Wall Balls > Goblet Squats
+
5 RFT
12/10 Echo Bike Cals
20 Burpees
+
Buy Out
50 WallBalls
Total Time Cap
25min
WEDNESDAY
A) 10min AMRAP
200m Run
20 RKBS
B) 10min AMRAP
500/450m Row
20 Sit Ups
C) 10min AMRAP
20/14 Cal Echo
20 W. Lunge
D) 10min AMRAP
100 Single Unders
10 Ring Rows
THURSDAY
A) 5x10/side Front Foot Elevated Split Squat
+
B) E3min x 6 sets (28min)
Set 1: 500m/450m Row
Set 2: 10/side SA DB HG BP
20 Box Jump Step Down
FRIDAY
5:30pm Class Cancelled
12 DAYS OF CHRISTMAS Workout
1 Power Snatch (95lb / 65lb)
2 Pullups
3 Burpees
4 Push Press
5 Front Squats
6 Mtn Climbers (per arm)
7 Jumping Jaxs
8 Toes-2-Bar
9 Box Jumps
10(0)m Run
11 KBS
12 Thrusters
This workout is done just like the song….
SATRUDAY 9:30am Class Cancelled
A) Bench Press
12, 8, 5, 4 Warm Up/Build
4x4 Heavy Bench
+
B) 20min AMRAP
With a Partner - Alternating Rounds
10 Burpees
10 Abmat situps
200m Run
SUNDAY SPECIALITY CLASS
Dec 25th- Cancelled bc Christmas
Upcoming Sundays
Jan 1st - Cancelled NY
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