Monthly Archives: December 2014

12-31

Buy in
2rounds
20-Mtn climbers
20-halos(10 each way)
20-around the worlds(10each way)

Skill/strength
5 min emom
3-5 RDL’S

W.O.D.
10min AMRAP
5-ab wheels(use the STO bar)
10-STO(115/75)

Cash out
1min-bar hangs
Hammy stretch
Roll/stretch


12-31

Reminder
No afternoon classes tomorrow the 31st
The gym is closed on Thursday the 1st.
Happy New Year!!!!


12-30

Buy in
2rounds
20-one arm swings(10 each arm)
20-jumping jacks
10-wall squats

W.O.D.
16min. Emom
1st-45sec.-plank
2nd-10-kettlebell snatches 5L&5R
3rd-45sec.-row
4th-45sec.-swings

Cash out
2min-couch stretch
Roll/stretch


12-29

Buy in
3rounds
10-jumping lunges
10-push ups

Skill/strength
10min-e2mom
5-back squats

W.O.D.
30-20-10-20-30
-Pull-ups
-T2W(don’t let your heals hit the ground)
-Jump squats

Cash out
3-arm bars each arm
Hammy stretch
Roll/stretch


12-24

Have a Merry Christmas everyone!!!!


12-24

Buy in
3rounds “Cindy ”
5pull ups
10 push ups
15squats

W.O.D. Kettlebell= 53/35
12 Days of Christmas
1-wall walk
2-TGU’S 1left and 1right
3-kb thrusters
4-push ups
5-pull ups or muscle ups
6-jumping lunges
7-burpees
8-kb bent over rows(4 each arm)
9-T2B or T2W
10-kb swings
11-kb dead lifts
12-kb wall ball subs
I will explain how to do it at the gym.
It goes just like the song!😝

Cash out
Group stretch


12-24

Remember only 8:00 and 9:00 classes tomorrow the 24th.
25th and 26th closed ⛄️