ANNOUNCMENTS
1) Vickery Christmas Party - Evite in EMAIL- PLEASE RSVP!
THIS Friday December 6th @ 8pm
Upstairs Bar at Blackfriar in Lakewood (6341 La Vista Dr)
Limited Bar Tab - So get there early to get a drink or four on the gym.
8am cancelled Saturday
2) Spence Christmas Angels - 14 ANGELS LEFT!
Please read details below... download and zoom if you need a closer view.
(this was also sent in email last week)
3) New Program Cycle 12/2/2024 - 1/31/2024
See program breakdown and 8min video breakdown below
MONDAY
A) 3 Rounds in 8min
10/8 Cal Echo Sprint
15 Light OH Tricep Ext
12-15 Bbell Strict Press
+
B) Koji Press
5x8 @1112
R~90s
+
C) E2MOM x 20min
Min 0-2: 12-14 RDL @30X1
Min 2-4: 12-14 DB Skull Crusher @30X1
TUESDAY
A) 5 Rounds for Time (15min)
20 Reverse Squats
20 Supinated Body Rows
+
B) EMOM x 12min
Min 1: 12 SL Hanging Knee Raise
Min 2: 10-12 DB Spider Curls
+
C) 5 Rounds for Quality
10/side Lawn Mower Row @31X1
12 Alternating Hip to Halo w/ Rotation Emphasis
WEDNESDAY
A) 3 Rounds in 8min
10 Superman to Prisoners
5/5 Stagger Pushups
14 Up to Down Dog Alt Ankle Grabs
+
B) E2MOM x 12min
DIp Progression
+
C) 30min AMRAP
10 Box Push Up to Alt Touch
10 Strict Pullup
20 Box Jump to Air Squat
THURSDAY
A) EMOM x 16min
Min 1: 10/8 Cal Echo
Min 2: 7-8/leg Knee Over Toe F.E.E Split Sq
+
B) Banded Back Squat (16min)
5x10-12 @31x1
R2min
+
5 Sets (17min)
A1) 10-12 Standing Barbell Calf Raise
A2) 12 Light and Slow Zercher Hold Good Morning
FRIDAY
A) Every 1:15 x 35 Sets (43.75min)
1: 14 /12 Cal Echo
2: 12 No push Up Burpees
3: 12/10 Row Cal
4: 50 DU (Can be scaled if calves too sore)
5: 10 Toes to Bar
SATURDAY
8am STRENGTH
Cancelled bc Xmas Party
9am CONDITIONING
A) AFAP
Groups of 3 (split work however)
100/80 Cal Row
100 Hang Db Snatch
100 Burpee to Box Jump
100/75 Cal Echo
1600m Run
SUNDAY SPECIALTY CLASS
This Sunday Dec 8th - Abs and Cardio w/ Brie
Upcoming Sunday Specialty Class Schedule
Dec 15th - Olympic Lifting Tech and Practice w/ Zach
Dec 22nd - Sick CrossFit Wod w/ Brady
Dec 29th - Abs and Arms w/ Stefan
Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)
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