Dec.30.15

WINE & YOGA @ 5:30pm come by with you favorite bottle of wine, yoga mat:)

 

 

CF WOD:

For Time:

21-18-15-12-9

KB Swings (2/1.5)

Goblet Squats (2/1.5)

*Top of 10 minutes Start

Metcon (Calories)

10 min Amrap

Max Cal. Row

*Top of 20 minutes Start

For Time:

21-18-15-12-9

Toes to Bar

Burpee over Bar

Dec.28.15

Hope everyone had a wonderful christmas! Up Next 2016!!!

This weeks events/ schedule:

Wednesday – 5:30pm WINE & Yoga! (Sign up today.)

Dec 31st Thursday-  Morning Classes ONLY 5:30/6:30/8:30am

JAN.1st- NO Class

Jan.2 – 9 AM Holiday Recovery WOD
CF WOD:

Tabata Row…

20 Secs of Max Meter Row

10 Secs of Rest

….

Rest 5 Minutes

….

Metcon (Time)

10 rds

10 Box Jump Overs (24/20)

10 Strict HSPU

12 Days of Christmas WOD

12 Days of Christmas WOD

For Time:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)