Tuesday, December 4, 2018

December 3rd, 2018
by:

Upcoming Events

Naughty or Nice
December 8 during our morning classes

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Back Squat
3-3-3-3+-20
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
1×20 @ 50%

WOD

Tabata :20/:10, 8x each. Rest 1:00 after completing 8 rounds of each movement. Total time of workout is 14:00. Record all reps added together for score.

8x Hang Snatch
Rest 1:00
8x Wall-Balls
Rest 1:00
8x Dips (Ring or Bar)

Rx+: 95#/65#, 20#/14#
Rx: 65#/35#, 14#/10#, blue band allowed for dips

Elements

4 Rounds For Time, of:
24 Cal. Row
18 DB Snatch, 30/20# (Alt. arms)
12 Wall Ball, 10#/8#
6 Hanging Leg Lift