12/22 - 12 Days of Christmas! Bring your Holiday Cheer and Sweater.
12/24 - Closed
12/26 - 6:30am - 1pm Open Gym
12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x3+6 Front Squats)

Every 2 min complete 3 pause front squats + 6 regular front squats for 6 sets.
Pause 2 full seconds in the bottom of pause squats

1x3+6 - 0:00 @ 65%
1x3+6 - 2:00 @ 65%
1x3+6 - 4:00 @ 65%
1x3+6 - 6:00 @ 65%
1x3+6 - 8:00 @ 65%
1x3+6 - 10:00 @ 65%

Metcon

Metcon (Time)

For Time:
13 min cap

35 -25-15
Pull Ups
15-10-5
Clusters 115#/85#

Rx+
C2B
155#/105#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Core Work

L1
4x30 Banded Pull Overs

L2
4x12 Knee Tucks + 4 sec straight leg negative

L3
4x10 Knee Tuck + Twist

L4
4x10 Around the Worlds

Weightlifting

Back Rack Revers Lunges (4x16)

These should be heavy

Bitch Work

Metcon (Time)

8 Rounds

L1
30 SU
10 Air Squats

L2
30 DU
10 Alternating Pistols to a box

L3
50 DU
12 Alternating Pistols

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