Monday December 18th-
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st.
Reminder- Some of us are heading to the beach for the New Years. Staying at Hotel Sol. Link here. Three night minimum. Something different to do rather than wait last minute and hang around the area.
If you have any friends interested in trying the gym, try to get them in this week. We we will have our usual rush after the New Year. Get a head start on everyone else.
Our kids program is doing great. Bring your kids in for a few free trial classes before you decide on a membership. Never any contracts with kids memberships.
Nutrition- Lets be honest with ourselves. The holidays are not an excuse to eat and drink uncontrollably. Don’t work your butt off for 11 months to undo everything in one month. Self-control, no excuses. It really is that simple.
Now to the good stuff.

Warm Up-
5 minute bike or row then

Sunday Funday Teams of 2.
It’s going to be 80 all week, low in the 60s, perfect weather for fitness!

Team of 2- going to be some strategy today…..

Wod 1-
6 Minutes (Switch places at the 3 minute mark)
-One Partner rows for cals
-One partner does burpees
(communicate, be sure to tell where you left off on burpees so you can keep a running total)
Score is Cals + Burpees

Wod 2-
4 Minutes-
As many as pounds as possible lifted from the ground to overhead-
Will you snatch? will you clean and jerk? will you go heavy, will you go lighter for more reps? Your team has to figure it out

40 snatches at 100 pounds would be 4000 pounds lifted
70 Clean and jerks at 70 pounds would be 4900 pounds lifted

the choice is yours, the force will not help you on this one young jedi’s

Wod 3-
12 Minute Amrap
20 wall balls
20 pulls ups
200 Meter run

Split the wall balls and pull ups however you want. Both partners run.

8am Endurance
400’s with a friend.. running 400’s with friends is so much easier.
8×400 or 10×400
Run these on the post office road
Run 400 Rest 2:00. Dont run your first 2 or 3 too fast, even pace the whole time

9am Mobility

10am chipper wod

Individual chipper- Complete in any order
4 sled pushes (down and back is one)
20 Cal ski erg
20 Cal bike
40 Dumbbell presses (shoulder to over head, 1 dumbbell each hand)
40 Kb swings
50 wall balls
50 sit ups
60 Slam balls
60 walking lunges
80 Air squats
1000 Meter row

Warm up-
3 rounds,
15 situps
15 squats
30 second plank hold
10 empty bar power snatches

Strength
10 Minutes emom
3 power snatches.. from the ground, work up,

Wod-
4 Rounds
Run 400M
10 Hand Stand Push Ups (sub strict dumbbell presses
10 Toes to Bar
10 Power Snatches 115/75
2 rope climbs.

Warm up
Row 750
40 Airsquats
Grab an empty bar
10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions.

Strength
Back Squats
8,8,6,6,4,4+
work from 70 percent to about 85… last set is as many reps as possible.. USE SPOTTERS!

Wod
30-20-10
Deadlifts 185/135
Pistols (air squat, just double the numbers)
Hand Release Push ups