Tuesday 12/24 - Christmas Eve

Today - 8:00am only

Tomorrow - Christmas - Closed

Thursday - 8:00am & 4:30pm only

WOD - 12 Days of CFU

• 1 Rope Climbs

• 2 - :20 Plank Hold

• 30 Jumping Jacks

• 4 Plate Halos ea way

• 5 Russian Twists (x2)

• 6 Groiners

• 7 Plate Sit ups (45/25)

• 8 Reverse Lunges

• 9 Plate Front Squats

• 10 G2OH

• 11 Push Ups

• 12 Burpees

Complete 12 rounds like the song (1 … 2, 1… 3, 2, 1…etc)

Monday 12/23

Monday - Normal Schedule

Tuesday - Xmas Eve 8:00am only

Wednesday - Closed Xmas day

Thursday - 8:00am & 4:30pm only

Friday through Monday - Normal Schedule

Strength - Every 2:00

• 5-5-5-3-3-3 Bench Press

• Build based off feel

WOD - 15 min AMRAP

• 20/16 Cal row

• 15 Wallballs (20/14)

• 10 T2B

Friday 12/20

Strength Day

Part 1 - Every 2:00

• 7x5 Back Squat

• @ 65-70% of 1RM

Part 2 - Every 90s x 12 Sets

• Sets 1-6 = 2 Cleans

• Sets 7-12 = 1 Clean

• Build based off feel

Thursday 12/19

WOD - Alt OTM

10 Minutes

• Even : 5 Deadlifts @ 65-70%

• Odd : 50 DU

REST 2:00

10 Minutes

• Even : 10 Back Rack Rev. Lunges (75/55)

• Odd : 10 Ring Dips

REST 2:00

10 Minutes

• Even : 15/12 Cal Row

• Odd : 12 T2B

Wednesday 12/18

Strength - Alt OTM x 10

• Even - 10 Bent over barbell rows

• Odd - 20 Hollow tucks

WOD - For Time

• 45 Burpee Box Jump Overs (30/24)

• 90 Wallballs (20/14)

  • Partition any way