Christmas 🎅🏼🎄and New Year’s 🎉🎊Schedule
Friday, December 23
5:30, 9:00am
Open gym
3-5:00pm
Saturday, Christmas Eve
8:30, 9:30am
Twelve Days of Christmas Wod
Sunday, Christmas Day
MERRY CHRISTMAS!!🎄🎅🏼🎁
Monday, December 26
Closed
Friday, December 30
No 6:30pm class
Saturday, December 31
8:30, 9:30am
Sunday, January 1, 2023
HAPPY NEW YEAR 🎆🎊🎈
Monday, January 2, 2023
Closed
Friday
A. EMOM 12 minutes
min 1- 8-10 Strict Press @ 95#/65#
min 2- 12-16 renegade rows 50#/35# per hand
min 3- Echo Bike 10/8 cals
B. For total time
2 rounds
12 Hang Power Snatches @ 75#/55#
4 Wall walks
rest exactly 2:00
2 rounds
12 Hang Power Snatches @ 75#/55#
8 burpee pull-ups
Masters
A. EMOM 12 min
min 1: dual DB OH carry x 50m
min 2: 30 sec row for max meters at a sustainable pace for all sets
min 3: FLR x 45sec
B. For time
25 barbell back squats
20 cal bike
15 med ball sit-ups
20 no push-up burpees
15 med ball sit-ups
20 cal bike
25 back squats