WOD

“Layover”
For Time:
50 Burpee Box Jump Overs (24/20)
2-minute rest
5 Rounds:
10 Power Cleans (95/65)
10 Push Press (95/65)

Tomorrow’s Forecast:
Thursday’s workout calls for The 12 Days of Christmas.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

Recovery of the Week:
Here is a great video providing 3 effective methods to reduce muscle soreness.

“Tread Water”
For Time:
2000/1600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

Tomorrow’s Forecast:
Wednesday’s workout calls for burpee box jump overs, power cleans and push press.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

Question of the Week:
If you could spend Christmas anywhere in the world, where would you go?

Clean
Build to a heavy single

“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, double unders, pulls-ups, push-ups and squats.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – Closed

Quote of the Week:
“If we have the attitude that it’s going to be a great day it usually is.” Catherine Pulsifier

2 Power Snatch + 1 Overhead Squat
Build to A Heavy Complex

“All That”
21 – 15 – 9
Power Snatch (75/55)
Overhead Squat (75/55)
50/35 Calorie Row
9 – 15 – 21
Power Snatch
Overhead Squat

Recipe of the Week:
We hope you’re ready for a delicious looking breakfast recipe. Give this Sweet Potato and Egg Skillet a try!

Ingredients:
2 tablespoons butter
2 medium sweet potatoes, peeled and shredded (about 4 cups)
1 garlic clove, minced
1/2 teaspoon salt, divided
1/8 teaspoon dried thyme
2 cups fresh baby spinach
4 large eggs
1/8 teaspoon coarsely ground pepper

Instructions:
1) In a large cast-iron or other heavy skillet, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.
2) With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.

“Acid Trip”
10 Minute Clock:
1 Mile Run
Max Burpees
8 Minute Clock:
1200 Meter Run
Max Row for Calories
6 Minute Clock:
800 Meter Run
Max Bike for Calories

Tomorrow’s Forecast:
Friday’s workout calls for snatches and overhead squats.

Throwback of the Week:
Throwback to our 2014 Apollo Games crew!

1 Strict Press + 2 Push Press + 3 Split Jerks
Build to A Heavy Complex

Core Cash-Out
Not for Time:
400 Meter Single Arm Farms Carry

Tomorrow’s Forecast:
Thursday’s workout calls for running, rowing, biking and burpees.

Recovery of the Week:
Do you ever experience cramps during or after exercise? Take a look at “Brain Cramps?” by Hilary Achauer for some great information. Enjoy!

Deadlift
6 – 4 – 2

“Hot & Bothered”
15 Minute AMRAP:
30 Double Unders
20 Sit-ups
10 Devil Presses (35s/25s)

Tomorrow’s Forecast:
Wednesday’s workout calls for shoulder to overhead.

Question of the Week:
What was a memorable Christmas gift from your childhood?

“Four Loko”
4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 C2B Pull-ups
16 Box Jump Overs (24/20)
4-minute rest

4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 T2B
16 Box Jump Overs (24/20)
4-minute rest

4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 Pull-ups
16 Box Jump Overs (24/20)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, double unders, sit-ups and devil presses.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – 7:30 and 8:30 am Classes only

Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.”
Willie Nelson