Notice:  We are planning to have a small Christmas Party after we have our annual 12 Days of Christmas workout, Saturday 12/24 at 8:30 am.  Please, come join us for a great workout and celebrate Christmas with your sweat buddies afterward.
Also, the class schedule for Monday 12/26 will be modified.  The first class for the day will be at 9:00 am.  There will not be a 5:15 am class on Monday.  Please, make a note of it.

 

Level 1

AMRAP in 8 minutes
25 Double Unders
10 Power Cleans   95#/65#
10 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
250m Row
10 Back Squats
10 Pull Ups
5 Broad Jumps   6’/4′
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run
10 Push Jerks
10 Squat Jumps   95#/65#
Post rep totals for each.

 

Level 2

0:00 – 12:00
3 Rounds
5 Muscle Ups
10 HSPU’s
15 GHD Sit Ups
20 Alternating Pistols
12:00 – 24:00
800m Run
1000m Row
20 Burpees
24:00 – 30:00
3 Rounds
25 Double Unders
12 Ring Dips
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
20 KB Hang Clean and Jerk Right Arm  35#/26#
20 KB Hang Clean and Jerk Left Arm
40 Goblet Squats
20 Burpees
20 Pull Ups
100 ft. Bear Crawl
20 Pull Ups
20 Burpees
40 Goblet Squats
20 KB HC&J Left Arm
20 KB HC&J Right Arm
1 Mile Run
Post time.