Wednesday 141224

Can anyone guess who the ELF is?

Merry Christmas Eve! All morning classes will be running today, first class at 0530a and the last class will be at 10am. Class times for Friday December 26th will be business as usual.

We wish you and your families a Very Merry Christmas. Stay strong, be safe and enjoy!

Burpee Challenge Day 77

Dynamic Warm-Up-Mobility
Prepare for..

WOD: 12 Day’s

1 Clean and Jerk BODY WEIGHT
2 Muscle Ups
3 One arm KB Snatches  green/blue, blue/yellow. yellow/orange
4 Box Overs Burpees
5 Chest to Bar pull ups
6 Turkish Get Ups  green/blue, blue/yellow. yellow/orange
7 Pistols (alternating sides)
8 Front Squats (BODY WEIGHT- no racks)
9 Wall Balls 20/14, 14/10,10/8
10 Toes to Bar
11 Box Jumps 30/24, 24/20, 20/16
12 KB Swings  green/blue, blue/yellow. yellow/orange

Cool down

Competitors or athletes wanting to improve your Fitness level:
Do Christmas Wod 

 

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