Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “New Year’s Eve WOD” For time: 31 Deadlifts

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 2 minutes for 14 minutes (7 sets),

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD Teams of 2, alternate complete rounds to complete

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 3 minutes for 15 minutes (5

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Handstand Walk Drills (10 minutes) 1) 12″

ANNOUNCEMENTS Holiday Schedule Update: Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD) Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st

WOD For time: 50 Pull Ups 75 Wall Ball Shots (20/14) 30 Chest-to-Bar Pull Ups 50 Wall Ball Shots (20/14) 10 Bar Muscle Ups 25

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Full Clean – increase load as possible – WOD

SWOD 1a) Back Squat 5 reps @ 50%, 55%, 60% 1b) BB Bent Over Rows 3 x 5 reps @ AHAP 1c) Weighted Strict Pull

  SWOD For time: Run 400m or Row 500m – rest 5 min – Row 500m or Run 400m WOD In 2 minutes, complete the

SWOD 1a) Low-angle Incline Bench 5 x 5 reps – increase load each set 1b) Ring Dips or Bench Dips 5 x 10 reps –

SWOD Every minute on the minute for 10 minutes: Hang Power Snatch x 5 reps – use same weight for all sets – WOD For

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters

SWOD Back Squat 5 reps @ 45-50% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% 3 reps @ 75% 5 reps

SWOD 3 sets of: L-sit on Rings or Box x 15 seconds Flexed Arm Hang (Chin Up grip) x 20-40 seconds Box Jump x 3

SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse

All this week until the Christmas Party we are collecting cold weather gear to be donated on Saturday. If you have anything to spare, please

SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull

WOD 10-9-8-7-6-5-4-3-2-1 for time of: Hang Squat Cleans Front Squats Shoulder to Overhead Men – 95 lbs Women – 65 lbs

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back)

SWOD Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 reps @ 80% 2 reps @ 80% 3 reps @ 80% 4 reps

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD

SWOD 1a) Bench Press 5 reps @ 55% 5 reps @ 65% 4 x 5 reps @ 75% Note: After each set of Bench Press

SWOD Strict Handstand Push Up Drills 1) Seated Strict DB Press Negatives – 3 x 3 reps @ 31X1 2) Box Handstand Push Ups –

WOD For time: Run 800m 10 Push Ups Run 600m 20 Push Ups Run 400m 30 Push Ups Run 200m 40 Push Ups Run 100m

  ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am

ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am BURN,

WOD 2 rounds for time of: 30 Thrusters (95/65) 20 Lateral Burpees over the bar 30 Thrusters (95/65) – rest exactly 2 minutes –

SWOD 5 sets of: Deadlift x 3 reps – increasing each set Copenhagen Plank x 20-30 seconds/side – rest 2 minutes – WOD For time

SWOD In teams of 2, complete for time: Row 2000m *switch every 250m WOD In teams of 2, complete 10 rounds for time of (25

SWOD 9 sets of: 1-2-3-4-5-4-3-2-1 of Overhead Press – AHAP across 5 Ring Rows Note: Perform movements back to back with no rest between sets.

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Overhead Squat x 5-5-3-1-3-3-3 Note: Increase load each set. The 5-5-3-1 are intended to be

SWOD Back Squat 5 reps @ 30-35% 5 reps @ 50-55% 5 reps @ 70% 6 reps @ 70% 7 reps @ 70% 8 reps

WOD Teams of 2, alternate movements to complete as many reps as possible in 30 minutes of: 15 Wall Ball Shots (20/14) 10 Handstand Push