Holiday Schedule🎄
*December 24th:
12 Days of Christmas WOD @ 9am!!
NO REGULAR CLASSES
*December 25th:
NO CLASSES
*December 26th:
NO MORNING CLASSES
4:30pm and 5:45pm Regular Classes
*December 31st:
5am and 8:30am Regular Classes
NO EVENING CLASSES
*January 1st:
NO CLASSES
GROUP PREP:
30 Second Side Plank (Each Side)
45 Seconds Plank Hold
200 Meter Row
10 Ring Rows
50 Meter Single Dumbbell Farmers Carry (Each Side)
10 Glute Bridges
15 Seconds Single Legged Glute Bridge Hold (Each Side)
30 Seconds Prying Goblet Squat Hold
STRENGTH:
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
WOD:
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
MOBILITY:
2 min each:
Foam Roll Lats
Pigeon Pose
Child’s Pose on Box
OPTIONAL MIDLINE ACCESSORY:
Accumulate Totals:
3:00 Double Dumbbell Overhead Hold
2:00 Hollow Hold
1:00 Ring Dip Top Support Hold
CrossFit Reserve 