Tomorrow is the day most people set new goals for the year. Use this guide to help you make SMART goals for 2019! ANNOUNCEMENTS Granite

TONIGHT, HOPE TO SEE YOU THERE!!! ANNOUNCEMENTS Holiday Party – TONIGHT!!! Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Granite Games Throwdown: SOLD

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats, hats, gloves,

ANNOUNCEMENTS Coat Drive for The Rising Church of Arvada All week through the 12 Days of Christmas WOD this Saturday we will be collecting coats,

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd

ANNOUNCEMENTS Holiday Party: Saturday, December 29th from 6-9pm @ the gym Ugly Sweater Contest & Games Bring a dish to share! Schedule Update: December 22nd

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is noon) January 1st – 9am ONLY January

ANNOUNCEMENTS Schedule Update: December 24th – CLOSED – Christmas Eve December 25th – CLOSED – Christmas December 31st – NO EVENING CLASSES (last class is

WOD For time: Run 800m then, 10 rounds of: 10 Handstand Push Ups 10 Alternating Pistols then, Run 800m

SWOD “Isabel” For time: 30 Snatches (135/95) or “Grace” For time: 30 Clean & Jerks (135/95) WOD Pick Your Own Poison You may pick a

SWOD 5 sets of: Bench Press x 3-5 reps – AHAP across Strict Chin Ups x 3-5 reps WOD 7 rounds for time of (15

SWOD 10 minutes of Rope Climb Drills WOD 10 rounds for time of (20 min cap): Run 100m 10 Box Jumps (24″/20″) 1 Legless Rope

SWOD 3 sets of: Back Squat x 5 reps @ 33X2 – AHAP across (maintain control) Hip Extension x 10 reps @ 20X2 – AHAP

SWOD 10 minutes to establish a heavy single in the following complex: Power Clean + Hang Power Clean WOD 4 rounds for time of (24

WOD Teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 50 Double Unders 40 KB Swings

SWOD Every 2 minutes for 20 minutes (10 sets), complete: Overhead Press x 5 reps – AHAP across Ring Row x 7 reps WOD Pick

SWOD Every 90 seconds for 24 minutes (4 sets each), complete: Station 1 – Single Leg Squats (“Pistols”) x 6 reps/leg @ 2111 Station 2

SWOD 3 sets of: Overhead Squat x 5 reps @ 33X1 – AHAP maintaining control Hollow Hold x 30 seconds Single-leg Floor Bridge x 10

SWOD 10 minutes to establish a heavy single in the following complex: Power Snatch + Hang Power Snatch WOD For time: Run 800m 80 Alternating

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3-5 reps – AHAP across Box Jump x 5 reps – increasing height

WOD In teams of 3-4, complete the following for time: 400m Tire Flip – every 15 Tire Flips, each team member performs 15 Push Presses

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD For time: Run 5k

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 90 seconds for 9 rounds

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD 10 minutes to work up to

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY WOD In teams of 2, alternate complete

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 75 seconds for 10 sets,