Merry Christmas!

Monday, December 26 - there is only one class at 10am

Wishing you and your family a wonderful holiday!

Wear your ugly sweater!

REMINDER: Saturday, December 24 - Christmas Eve (tomorrow): Gym will be CLOSED

A) Group warm-up / stretch

B) E2MO2M - 12 minutes
Front Squats x3

C) Against a 16-minute running clock:
3 minutes Max Effort Cals Bike
3 minutes Max Effort Double Unders
Rest 2 minutes
2 minutes Max Effort Cals Bike
2 minutes Max Effort Double Unders
Rest 2 minutes
1 minute Max Effort Cals Bike
1 minute Max Effort Double Unders

Workout

CHRISTMAS HOURS
Friday, December 23: Regular hours - wear your ugly holiday sweaters!
Saturday, December 24 - Christmas Eve: CLOSED

12 Days of Christmas

1 - 25 Double Unders
2 - Power Cleans (135/95)
3 - Dips
4 - Sit Ups
5 - Burpees
6 - Toes to Bar
7 - Push Ups
8 - Box Jumps (24/20)
9 - KB Swings (53/35)
10 - Pull Ups
11 - Front Squats (135/95)
12 - Shoulder to Overhead (135/95)

Perform to tune of song:
1
2, 1
3, 2, 1...

* Option: Partner up & split reps as needed; one partner working at a time
* 45-minute time cap

Workout

CHRISTMAS HOURS
Friday, December 23: Regular hours
Saturday, December 24 - Christmas Eve: CLOSED

A) 3 rounds NFT
5-10 Strict Pull Ups
5-10 Strict HSPU
15 weighted sit ups

B) 7-minute AMRAP
3 Power Snatch (115/75)
6 Alternating Pistols
9 HSPU

3 minutes rest

C) 7-minute AMRAP
6 Power Snatch (115/75)
9 Alternating Pistols
12 HSPU

Workout

CHRISTMAS HOURS
Friday, December 23: Regular hours
Saturday, December 24 - Christmas Eve: CLOSED

A)  EMOM - 6 minutes
Snatch Grip Deadlift
Snatch Pull
Full Snatch

B) E2MO2M - 8 minutes
2x Full Snatch

C) 4 rounds
9 Deadlifts (135/95)
9 Bar-facing Burpees
6 Hang Power Cleans (135/95)
6 Bar-facing Burpees

Workout

A) E2MO2M - 10 minutes
Pause Squats x2

B) 12.3 Open WOD
18-minute AMRAP
15 Box Jumps (24/20)
12 Push Press (95/75)
9 Toes to Bar

workout

A) E2MO2M - 10 minutes
Bench Press x3

B) "Grace"
30 Clean and Jerks (135/95)

Workout

A) Tabata - 4 rounds
V-ups
Toe Touch Sit Ups
Russian Twists

B) For time
40 Wall Balls (20/14)
5 Muscle Ups
400m Row
30 Wall Balls
5 Muscle Ups
400m Row
20 Wall Balls
5 Muscle Ups
400m Row
10 Wall Balls
5 Muscle Ups
400m Row

Workout

A) EMOM - 5 minutes
Full Clean
Hang Full Clean

B) E2MO2M - 12 minutes
Full Clean x2

C)  15-minute AMRAP
15 Box Jumps (24/20)
10 Front Squats (135/95) (from ground)
15 HSPU

Workout

A) E2MO2M - 12 minutes
Behind the Neck Jerks x2

B) 18-minute EMOM
Station 1: 10/8 Cals Bike
Station 2: 5 Full Snatch (115/75)
Station 3: 30 Double Unders