0845:

Holiday Schedule: 

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule

WOD: 5 RFT or 20-minute cap. Which ever comes first?

  • 30 squats
  • 5 squat cleans 135/95/65
  • 10 KTE
  • 7 TTB
  • 5 strict pull ups
  • 400 m run

STRENGTH: Push Press 5X5@85%

GA: 5 rounds – 15 squats, 10 Clam shells, 5 V-ups, 4 pull ups, 400 m run

0844:

WU: Hello Bobby

WOD: Make up Friday or:

Cindy: 20 minute Amrap

  • 5 pull ups
  • 10 push ups
  • 15 squats

or you can just go open gym time.

Holiday Schedule: 

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule

 

0843:

WU: GET ATHLETES WARM!!!!!! Do not start this with a cold body.

WOD: Death by EMOM– add 1rep every minute on minute till detonation! If you fail at rd 7 or lower then run 1000 m immediately.

  • Thruster 95/65
  • LOTBB (1-fer)

STRENGTH: 8X2 DL @ 85%

GA: Scale thruster light /use standard burpee type. Running penalty does apply.

Note: This is not Burpster the task priority does differ. cdm

Please note: Holiday Schedule

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule

 

0842:

WU: Run Ready Ready!!

WOD: For time

  • Run 1000 m
  • 50 DU/200 SU
  • 10 Burpees
  • Run 800 m
  • 60 DU/220 SU
  • 10 burpees
  • Run 400 m
  • 70 DU/240 SU
  • 10 burpees
  • Run 200 m
  • 80 DU/260 SU
  • 10 burpees

Finish: 50 KTE

 

0841:

WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck.

  • C&J (split) 30 minutes

Flexibility: 10 minutes