Wednesday December 7

December 6th, 2016
by:

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Our last class on Friday will be the 3:30pm-4:30 pm class.
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. 🙂
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Deadlift
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

Tabata :30 On / :15 Off, 5x Each Rest 1:00, then rotate

  • Cleans
  • T2B
  • Deadlift
  • Wall Ball

Record Total Reps

Rx+: 135/95#, 185/125#
Rx: 95/65#, 135/95#
Fit: 55/35#, 95/65#
1 BB per person, switch out weight during break.

Elements WOD

25:00 AMRAP

  • 8 Wall Ball, 14/10#
  • 16 Hanging Leg Raise
  • 8 KB Deadlift, 55/35#
  • 16 Calorie Row

Win a pair of Nano 6.0s

Subscribe to our YouTube Channel here by Dec. 24th and get a chance to win a pair of Nano 6.0s.