Tuesday, 12-24-13

Classes today will be at 6am / 9:30 / Noon.  There will be a kids class after the Noon.  We will be closed on Wednesday and return to our normal schedule Thursday (there WILL be a new Strength/WOD programmed this Thursday).

 

There will be no Strength/Skill today.  Instead, you should complete several reps of each movement and warm up to the weight that you will use during today's workout.  The weights that we'll have out for the barbells will be 135/115/95/65/35

 

"Christmas gift suggestions:  To your enemy, forgiveness.  To an opponent, tolerance.  To a friend, your heart.  To a customer, service.  To all, charity.  To every child, a good example.  To yourself, respect." - Oren Arnold

 

WOD:

"12 Days of Christmas - CFE Style"

This WOD is to be completed like the song.  You'll start at 1.  Then you'll go to 2 and then 1.  Then 3.2.1, etc until the final round where you go from 12 down to 1.  We'll be starting today's workout in waves depending on which weight you'll be using throughout the workout.

 

1 OHS (135,95+) (95,65)

2 H.R. Pushups

3 Power Cleans (135,95+) (95,65)

4 Walking Lunges w Plate (45,35+) (35,25)

5 Wall Balls (24,20) (20,14)

6 Front Squats  (135,95+) (95,65)

7 Push Jerks  (135,95+) (95,65)

8 Pullups (CTB+)

9 Burpees

10 KB Swings (70,55+) (55,35)

11 DB Snatches (65,45+) (45,30)

12 Box Jumps (24,20)

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