Holiday Week 1





Hey team,


With Christmas coming at the end of this week, and New Years happening the week after, our class schedule is going to look a bit different. These changes will allow our coaches and staff some time off with family and friends, while still letting you all get some fitness in over the holidays. Look forwards to some tough wods too, starting with the banger for Monday Tuesday!


Our schedule this week is as follows:


  • Monday - Thursday: regular classes

  • Friday Dec 24th: 7am, 930am, 12 noon, 4pm

  • Saturday Dec 25th: OPEN GYM with MATTY 1:30-3pm

  • Sunday Dec 26th: closed

  • Monday Dec 27th: OPEN GYM with MATTY 1-4pm

  • Back to regular classes on Tuesday

Matty will be coming in for those special open gym sessions for anyone who wants to get some extra training in, so thanks Matty for doing that!


This week's training will feature the infamous 12 days of Christmas crossfit workout, so stay tuned for that... and get your favorite christmas sweater or clothing out to add a bit of extra zest to the workout :)


Have a great week, train hard, and have fun


Cam

 

TRAINING MONDAY TUESDAY


WARM UP: with an empty bar x 2 rounds

5 deadlifts

5 hang power cleans

5 presses

5 single leg glute bridge per side

5 spiderman lunge with twist per side





OPEN PREP SKILLS


Work on smoothness on your deadlifts, not too heavy... you may bring the weight up as you go if everything feels good!


Alt E90s x 5 each:

Deadlift 5 reps

Handstand Pushups 8 reps



Feel free to sub the hspu for wall walks (1-3 per round) or scaled rom hspu or hs holds OR HS WALKS!



WOD: BlackJack


7 rounds for time of:

7 Front Squats, 135/95 lbs

7 Chest-to-bar Pull-ups

7 Assault Bike Calories


20 min cap! Bar taken from the floor, can sub in row cals (10)


FG3: regular pullups, 115/75

FG2: 55-65/75-95, assisted pullups

FG1: Bar only, ring rows

CP1: 155/105, 10 ctb each rd

CP2: 175/115, 5 bar mu + 7 ctb each round