Warm up-
Warm up starts on the hour as a group
Partner up with someone who isn’t your bestie

12 minutes. Each take two minutes to warm up slow on the rower. Then
8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly dallying with the straps, fast transitions

Strength. 10 Minute Emom-
Warm up at least 5 minutes for this so you have nice starting weight on the bar. Build up slow
2 Front squat- (first rep can be a squat clean)
2 push jerks

Wod-
3 rounds 3 rounds for time of:
Row 250 meters (rowers full, not a crisis, ski erg 250, or bike 12 calories)
21 wall balls 30/20
12 chest-to-bar pull-ups (sub 20 ring rows)

Accessory work- do it!! 10 minutes double under practice.
Have your doubles do this
8 minutes
even minutes 20 doubles
odd minutes 10 ring dips or bench dips

Warm Up-
(From end to end of the gym) rounds
Walking lunge across the gym
stop and do 10 airsquats
high knees back to the other end
10 burpees
Repeat 4 times.
40 burpees in a warm up.. are you crazy… yes

Strength-
Back Squats-
Sets of 10…
10,10,10,10

Wod
18 Minutes (this is going to get nasty)
*******WRITE YOUR ROUNDS ON THE FLOOR AND CROSS THEM OFF AS YOU GO**** 1  2   3  4  5  6  7  8  9 10…..
1 power clean
1 burpee over your bar
100m Sprint

Closed today! Happy Holidays… eat up and drink up, tomorrow is going to be a sweat fest!

8 am endurance class
Today is about calorie burn
Wod 1-Teams of 2
20 minutes
One partner bikes
One partner runs 600 (end of the side walk)
Score is calories on the bike

Wod 2-
6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees

9am Mobility

10am “12 days of Christmas Wod”

• 1 Sumo Deadlift High-Pull (75/55 lb)
• 2 Thrusters (75/55 lb)
• 3 Push Press (75/55 lb)
• 4 Power Cleans (75/55 lb)
• 5 Power Snatches (75/55 lb)
• 6 Kettlebell Swings (53/35 lb)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lb Plate)

Here is how you do this.. just like the song.
1 sumo deadlift– then
2 thrusters, 1 sumo deadlift- then
3 push press, 2 thrusters, 1 sumo deadlift Then
4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift- then
5 golden power snatches, 4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift THEN

6,5,4,3,2,1… and so on…

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
10 Samson Stretch
15 Overhead Squat with PVC
20 Sit-up
20 Pull-up (Strict if you can, sub ring rows or negatives)
20 dips rings or bench

Get your bar ready for a squat clean and jerk and EMOM

10 Minute EMOM
1 Squat Clean
2 hang power cleans
1 jerk

Wod 4 rounds of funky-
Run 400
5 Power clean and jerk 185/135
7 Hand stand push ups
2 rope climbs