WOD

Rachel & Daleanna

5 Minute AMRAP:

• 100 Meter Run
• 3-Power Cleans @75% of 1RM

*5 minute rest

5 Minute AMRAP:

• 100 Meter Run
• 2-Power Cleans @85%

*5 minute rest

5 Minute AMRAP:

• 100 Meter Run
• 1-Power Clean @90% 

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

7 Rounds: 40 seconds on, 20 seconds off

• Minute 1: Row for Calories
• Minute 2: Burpees
• Minute 3: KBS (53/36)

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

Andy the Elf

• 10-Push Jerks (155/105
• 10-T2B
• 10-Box Jumps (30/24) 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

“12 Days of Christmas”

On the 12th day- Man Makers
**Be sure to wear an ugly sweater

Christmas Week Schedule:

• Wednesday December 23rd: No 6:30 or 7:30pm classes
• Christmas Eve: Only 9 & 10am classes
• Christmas Day: Closed
• Saturday December 26th: Normal schedule

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

Elfs need to workout too!

• 400 Meter Run
• 20-Box Jumps (30/24)
• 20-Ring Push Ups 

Christmas Week Schedule:

• Wednesday December 23rd: No 6:30 or 7:30pm classes
• Christmas Eve: Only 9 & 10am classes
• Christmas Day: Closed
• Saturday December 26th: Normal schedule

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

T.U.P.

15-12-9-6-3

• Power Cleans (135/95)
• Pull Ups
• Front Squats (135/95)
• Pull Ups

Christmas Week Schedule:

• Wednesday December 23rd: No 6:30 or 7:30pm classes
• Christmas Eve: Only 9 & 10am classes
• Christmas Day: Closed
• Saturday December 26th: Normal schedule

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classes
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

Kyle

• 20-Overhead Walking Lunges (45/35) plate
• 20-Burpees 

Sarah C.

• Push Press (115/85)
• T2B