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
Wednesday
5 rounds for time
Run 200m (or row/Bike)
10 back squats @ 135#/95#
10 toes to bar
*add 2 reps to both back squats and toes to bar each round
*16 minute time cap
Extra credit
3 sets
15 DB bicep curls
15 DB overhead tricep extensions
Side plank 30-45 sec/side
Masters
A. EMOM 12 min
min 1: death March x 8/leg
min 2: barbell strict press x 8-10
min 3: dual KB front rack carry x 50m
B. AMRAP 12 min
12 push-ups
9 hanging knee raises or med ball v-ups
300m row