| Weekly Overview | Events/Classes | |
| Monday | Back Squats | |
| Tuesday | Gymnastics Strength | Core Blast – 6:45pm! |
| Wednesday | Hang Power Cleans | |
| Thursday | Long Conditioning | Modified Class Schedule! |
| Friday | Long Conditioning | Modified Class Schedule! |
| Saturday | Deadlift | |
| Sunday | Gymnastics Strength | Yoga – 10:00am |
Strength:
20:00 to Establish:
1RM Back Squat
Or…
5 Rounds
5 Back Squats @70 – 80%
Conditioning:
“AMRAP 7
7 Hang Power Snatch
7 Overhead Squat
(115/80) (Fx: 75/55) (Rx+: 135/95)”
Yoga with Kristen!!! – 10:00AM
Strength:
EMOM 16
1 Push Press (↑)
Time Cap 12:00
Conditioning:
16 – 8 – 4 – 8 – 16
Toes to Bar
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)
Strength:
Rx+:
4 Rounds
12 Kipping Handstand Push Ups (6″ Deficit)
12 Biceps Curls (Any Style)
Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Biceps Curls (Any Style)
Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Biceps Curls (Any Style)
Time Cap 12:00
Conditioning:
AMRAP 13
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Each Arm Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
MERRY CHRISTMAS!!
Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends!
John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.
WODs at 10 & 11am. Open Gym 9-10am and 12-1pm. Reserve in ZP!
Conditioning:
E3MOM 36
1: AMRAP
10/8 Calorie Ski
10 Wall Balls
2: Rest
3: AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jumps
4: Rest
Strength:
20:00 to Establish:
1RM Back Squat
Conditioning:
64 – 48 – 24 – 12
Double Unders
32 – 24 – 12 – 6
Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35)
Arctic Core Blast – 6:45pm!!!!
Don’t forget to mark you calendars for our FREE Nutrition Seminar and register for the Nutrition Challenge starting in January
REGISTER HERE –> https://nobullnutrition.co/
Strength:
E2MOM 12
Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups
Rx:
1 – 3 Kipping Ring Muscle Ups
Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Record total number of reps completed.
Conditioning:
3 Rounds
Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
| Weekly Overview | Events/Classes | |
| Monday | Deadlift | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Gymnastics Strength | Core Blast – 6:45pm! |
| Wednesday | Back Squat | |
| Thursday | Long Conditioning | Modified Class Schedule! |
| Friday | Merry Christmas!!!! | No Class! |
| Saturday | Gymnastics Strength | Modified Class Schedule! |
| Sunday | Push Press | Yoga – 10:00am |
Strength:
20:00 to Establish:
1RM Deadlift
Conditioning:
5 Rounds
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)
But…
E4MOM Including 0:00
20/15 Calorie Row (Fx: 15/10)
Time Cap 16:00
Yoga with Kristen!!! – 10:00AM
Strength:
Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping Handstand Push Ups
6 Strict L-Sit Chin Ups
Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar
Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar
Time Cap 12:00
Conditioning:
3 Rounds
21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)
