12-28-15 New Years Week Schedule

Monday 12-28 5:15am, 6:15am, 7:00am, 8:00am, 5:15 pm Tuesday 12-29 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 5:15 pm Wednesday 12-30 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 10:00 am KIDS, 5:15 pm Thursday 12-31 5:15am, 6:15am, 7:00am, 8:00am Friday 1-1-2016 WE WILL BE SETTING UP FOR COLD WAR, so if you want to get a WOD in we will hold one class at 9 am. Saturday 1-2-2016 CLOSED – COLD WAR 2016 will be happening, some come watch and Cheer for our crew!!

CONDITIONING 9 min AMRAP 10 Box Jump 15 KBS (53#/35#) 2 min rest 9 min AMRAP 10 Wall Ball 15 Double Unders

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike