Friday December 23

December 22nd, 2016
by:

Christmas and New Year’s Schedule

Saturday, December 24th – Christmas Eve – Closed
Sunday, December 25th – Christmas – Closed
Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Strength / Skillwork

Snatch Push-Press
3-3-3
Warm-up and increase from there.

Snatch Balance
3-3-3-1-1-1
Start with an empty BB and work your weight up. Focus on the squat depth that you can actually catch the BB at.

WOD

FGB-style, 3 rounds of 1:00 intervals

  • DB Snatch
  • Goblet Squat
  • Bicycle Crunch (2-ct)
  • Ball Slam
  • OH Plate Lunge
    REST

Rx: 45/30# DB, 55/35# KB, 30/20# SB, 25/15# Plate
Fit: 30/20# DB, 35/25# KB, 20/15# SB, 15/10# Plate

Elements WOD

1:00 Intervals, for 4 Rounds (no rest)

  • Double DB Clean & Jerk, 20s/15s
  • Goblet Squat 30/20#
  • Bicycle Crunch (2 ct)
  • Ball Slam 20/15#
  • Walking Lunges

2016-07-04-10-16-07s