01/01/2013
PLEASE NOTE SCHEDULE!!
9 AM
10 AM
11 AM
ALL OTHER CLASSES CANCELED.
WOD
3 ROUNDS
25 PULL-UPS
25 PUSH UPS
25 ABMAT SITUPS
25 JUMP SQUATS
PLEASE NOTE SCHEDULE!!
9 AM
10 AM
11 AM
ALL OTHER CLASSES CANCELED.
WOD
3 ROUNDS
25 PULL-UPS
25 PUSH UPS
25 ABMAT SITUPS
25 JUMP SQUATS
NEW YEAR’S EVE (MON 12/31/12) BUSINESS AS USUAL, 630 PM CLASS CANCELED
NEW YEAR’S DAY (TUES 1/1/13) 9 AM, 10 AM, 11 AM
ALL OTHER CLASSES CANCELED.
STRENGTH
BACK SQUAT
1 BS EVERY 45 SECONDS FOR 8 MINUTES AND 15 SECONS FOR 12 TOTAL REPS @ 85%
WOD
7 MIN LADDER
1 HSPU
1 DEADLIFT @ 65%
2 HSPU
2 DEADLIFT @ 65%
3 HSPU
3 DEADLIFT @ 65%
ECT….
JOIN US TOMORROW FOR A THANK YOU, YOU PARTY!
SATURDAY 12/29/12 @ 630 PM
KEG AND WINE PROVIDED
BRING AN APPETIZER OR DESSERT
STRENGTH
BENCH PRESS
3X10
***USE HEAVIEST WEIGHT POSSIBLE
WOD
8 MIN AMRAP
10 FS FROM THE FLOOR #155/105
10 PULL UPS
10 JUMPING LUNGES
3×10 PULL-UPS
WOD
3 ROUNDS
ROW 500 M
25 WALL BALLS
REST 1:1
BACK SQUAT 8X2 PAUSE SQUATS
3 SECOND PAUSE ON THE BOTTOM
**HEAVIEST WEIGHT POSSIBLE
WOD
“DT”
5 ROUNDS
#155/105
12 DEADLIFTS
9 HANG POWER CLEAN
6 PUSH JERKS
CLASSES CANCELLED FOR THE REST OF THE DAY!!! STAY HOME, AND STAY SAFE!