Its December and the holidays are upon us. 

We’d like to give you a heads up of when we’ll have limited classes or will be closed.

Please make note of the schedule for the next month and plan workouts accordingly.

As always, please register in advance for all classes you plan on attending.

 

CHRISTMAS SCHEDULE

Monday, December 19th - Friday, December 23rd - NORMAL FULL SCHEDULE 

Saturday, December 24th only 9AM Class today - White Elephant exchange WOD all other classes cancelled

Sunday, December 25th & Monday, December 26th CLOSED - NO CLASSES

 

NEW YEAR SCHEDULE

Tuesday, December 27th - Friday, December 30th - NORMAL FULL SCHEDULE 

Saturday, December 31st only 9am and 10am Classes today

Sunday, January 1st CLOSED - NO CLASSES

Monday, January 2nd NORMAL FULL SCHEDULE - TIME TO GET BACK TO THE GYM!!!

 

WOD 120116

What is the last thing in your life that went according to plan?

Body Weight Challenge day 14 - 28 Burpees

Warm-Up 6

Dynamic Warmup (coach's choice)

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3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 –  Handstand Push-Ups x 10
Station 3 – Alternating Pistols x 10 reps

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
4Pull-Ups
8 Toes to bar
16Double unders

Cash Out

28 Burpees then:

400m Sprint
200m Sprint
100m Sprint
1 min rest between sprints

Out of Town WOD

For Time:
50 Walking Lunges
800m run
50 Walking Lunges

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