Friday December 9

December 8th, 2016
by:

Don’t miss out on our Christmas party today!

FTX Christmas Party – This evening, Friday, December 9th – (6:00pm-9:00pm).
Our last class today 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

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

WOD

For Time (12:00 Cap)
21-15-9 of:

  • Handstand Push-ups
  • Weighted Pistol Squats

Rx+: 30/20# KB or DB
Rx: 1-abmat HSPU, Regular Pistols
Fit: Shoulder Push-ups, Prisoner Squats (1.5 rep)

Elements WOD

18:00 AMRAP

  • 3 Banded Pull-ups
  • 6 Shoulder Push-ups
  • 36 Air Squats