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December 10 - December 15


*Christmas Party: Don’t forget our Christmas Party THIS Friday at 6:30 pm. We will only have a 4:30 pm class that evening. Bring your family, a drink and a chair! Best dress female and male will be getting a prize! 

*12 Days of Christmas: One of your favorite workouts of the year is coming up next Monday, December 17. Don’t miss this one!! 

*Holiday Schedule: Closed December 24 and 25. Open Gym from 9:00-12:00 on Wednesday, December 26. Normal AM schedule + 3:00 and 4:00 pm class Monday, December 31 and Open Gym from 9:00-12:00 on Tuesday, January 1. 

 

Monday, December 10

Happy birthday Amanda R., Sidd, Lucia and Evan! 

A. Deadlift 
3 x 3 at 70%
3 x 2 at 80% 
3 x 1 at 90% 

B. AMRAP 3:00 x 4 
1:00 rest between each AMRAP 
15 Air Squats 
10 Push Press (95/65) 
5 Burpees 

 

Tuesday, December 11 

Happy birthday Chloe and Joel! 

A. 4 Sets 
3 Snatch Balance 
7 Sotts Press (:03 hold overhead) 
:45 Figure 8 External Rotation

B. For time: 
30 Box Jumps
30 Wall-balls 
30 HR Push-ups 
30 Wallballs 
30 Box Jumps

 

Wednesday, December 12 

A. Teams of 2 
AMRAP 30:00 
800m Run + 40 Thrusters (115/75) 
800m Run + 30 Thrusters (135/65) 
800m Run + 20 Thrusters (155/95) 
800m Run + 10 Thrusters (175/105)
800m Run + Max Thrusters (195/115) 
*Partition Run 

 

Thursday, December 13 

Happy birthday Daniel F., Daniel P. and Doug!  

A. Back Squat 
2-2-2

B. In 11:00 
40-30-20-10
Russian Swings
Sit-ups 
then, Max Hang Clean and Jerk (115/85) 

 

Friday, December 14 

Happy birthday Brad W.

A. In 5:00 

Build to heavy 1 Squat Snatch 
then, 5 x 3 at 80% 

B. AMRAP 15:00 
100 Double Unders 
40/25 Cal Bike 
25 Ring Dips 

 

Saturday, December 15

Happy birthday Michelle O.! 

A. Teams of 2 
Row 1k (Switch every 250m) 
then, 2 Rounds: 
20 Burpees
40 Wall-balls 
60 KB Swings 
80 Box Jumps 
100 Sit-ups 
400m Run (split to 100s or 200s)
Row 1k (Switch every 250m)

Earlier Event: November 30
December 3 - December 8
Later Event: December 14
December 17 - December 22