Month: December 2012

121231 Monday

Warm Up :15 Kettlebell Swing :15 Goblet Squat :15 Push Up (Crossover bell) :15 SN (1/1) 4 Rounds   WOD American Swing: 12 (70/35) Ball Slam: 12 (40/30) AMRAP: 12 Minutes

121228 Friday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squats 4 Rounds   WOD Max Rep OHS (135/95) 7 Burpees over the bar 10min AMRAP

121227 Thursday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squats 4 Rounds   WOD 25 KB swings (70/53) 10 Push Ups(HR) 10 Ring Dips 4 Rounds for Time

Holiday Hours

**Holiday Hours** ONLY CHANGES TO SCHEDULED CLASSES ARE: Dec 24th 10am ONLY Dec 25th CLOSED Dec 31st 10 am ONLY Jan 1st 10 am ONLY All other days are as scheduled Thank You…Merry Christmas!!!!

121221 Friday/End of the world!!!

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank-L :15 Side Plank-R 4 Rounds   WOD 3 Thrusters (135/95) 3 Pull Ups 3 Ring Dips 12min AMRAP

121220 Thursday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank-L :15 Side Plank-R 4 Rounds WOD 3 Handstand Push Ups 9 Burpees 3:00min AMRAP 1:00 Rest 5 Rounds

121219 Wednesday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank-L :15 Side Plank-R 4 Rounds   WOD 100 Double Unders 75 Push Ups 75 DUs 50 Sit Ups 50 DUs 25 T2B 25 DUs For Time

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