Monthly Archives: December 2012

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.
ONE CLASS THIS MORNING AT 8:30!

Mobility
Dynamic

WOD
10 Pull Ups
10 Squats
10 Push Ups
10 Sit Ups
10 DB Thrusters
10 Box Jumps
10 Ground to Overhead
10 Lunges
10 Power Cleans
10 Burpees
Perform 25 Double Unders after each exercise.

Cash Out
Coaches Choice

NOTICE! No classes today. Dave is away and the 5:00 has been poorly attended.

Mobility
Dynamic

WOD
5 Rounds
8 HSPU
16 Knees to Elbows
24 Squats

Cash Out
Coaches Choice

NOTICE! No classes tomorrow. Saturday – one class at 8:30 am

Mobility
Dynamic

WOD

OPEN WOD: Open 11.2
15 min AMRAP of:
9 deadlifts (100/155)
12 pushups (hand release)
15 box jumps (20/24)
OR IF YOU HAVE DONE THIS ONE……

WOD
400m Run
15-12-9-6-3
Thrusters
KB Swings
400m Run

Cash Out
Coaches Choice

NOTICE! No classes on Friday. Saturday – one class at 8:30am

Mobility
Dynamic

WOD

OPEN WOD: Open 11.2
15 min AMRAP of:
9 deadlifts (100/155)
12 pushups (hand release)
15 box jumps (20/24)

OR IF YOU HAVE DONE THIS ONE……

WOD
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Push Ups
Pull Ups

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.
Today is the last day to bring in your donations for the hamper. Please do what you can.
No classes on Friday, and Saturday will be one class at 8:30am.

Mobility
Dynamic

WOD
OPEN WOD: Open 11.2
15 min AMRAP of:
9 deadlifts (100/155)
12 pushups (hand release)
15 box jumps (20/24)

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.
And…..please don’t forget to bring in your donations for the hamper today or tomorrow. Thanks!

Mobility
Dynamic

WOD
3 Rounds
400m Run
21 Wall Ball
14 Burpee
7 Dead Lifts
Row

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.

Mobility
Dynamic

WOD
Fight Gone Bad for Food
3 /rounds
1 Minute of each exercise on a running clock
Push Press 75/55
Box Jump 20/24
Sumo Deadlift High Pull 75/55
Wall Ball 14/20
Row

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.

Mobility
Dynamic

WOD
3 Rounds
50 Double Unders
25 Knees to Elbows
20 Yard Overhead walk (185/115)

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.

Mobility
Dynamic

WOD
21-18-15-12-9-6-3
Sit Ups
Box Jumps
Goblet Squats

Cash Out
Coaches Choice

NOTICE! 6:30 classes moved to 6:00 for the month of December. See you there.

Mobility
Dynamic

WOD
5 Minutes
Double Unders
5 Minutes Clean and Jerk
3 Minutes Double Unders
3 Minutes Clean and Jerks
1 Minute Double Unders
1 Minute Clean and Jerks

Cash Out
Coaches Choice