Level 1

“12 Days of Christmas”

1 DB Thruster 35#/25#
2 Wall Ball  20#/14#
3 Knees to Elbows
4 Box Jumps 20″
5 Pull Ups
6 Lunge Steps
7 Med Ball Cleans  20#/14#
8 KB Swings  53#/35#
9 Skater Plyos (R+L=1)
10 Push Ups
11 KB SDLHP  53#/35#
12 Burpees

Post time.

 

Level 2

“12 Days of Christmas”

1 Squat Clean and Jerk 155/103#   Comp: 225/153#
2 Muscle Ups
3 Deadlifts 155#/103#   Comp: 225/153#
4 Box Jumps 30″/24″
5  CTB Pull Ups
6 OH Walking Lunges 45#/25#
7 Burpees
8 KB Flip Squats 53#/35#
9 Wall Ball  20#@10’/14#@10′    Comp: 30#@10’/20#@10′
10 HSPU
11 Toes to Bar
12 Pistols   Comp: 53/35#

Post time.

 

This workout goes just like the Christmas song.  If you have a hard time figuring what to do, just fill in the words to the song with these movements and you’ll breeze right through the workout. …”on the fifth day of Christmas, my true love gave to me, 5 pull ups, 4 box jumps, 3 deadlifts, 2 muscle ups and 1 clean and jerk.  On the 6th day of Christmas my true love gave to me, 6 overhead walking lunges, 5 pull ups, 4 box jumps…  and a clean and jerk…”

 

Reminder:   We will have our Christmas Holiday Pot Luck on Tuesday, December 24th at 11:00 a.m.  All are welcome to attend.  Please, bring any of your favorite dishes to share with other members, as we celebrate the holidays CFEC style.
Also, the Christmas Holiday class schedule is as follows:
December 24th – Last class is the 10:00 a.m. class
December 25th – Closed for Christmas Day
December 26th – First class is at 8:00 a.m. and a regular schedule for the rest of the day.