Tuesday, December 23



Get your shopping done!!!!!!!!!!!



















Remember, open gym tomorrow (Christmas Eve) 9-11am.

Closed Christmas Day.

Friday, December 26th, 9-11am open gym


Get in here!!!!! You’ll regret it later on if you don’t!!!


Remember, train for the in-house comp!!! April 11th!!!!!!!! NO excuses! It will be an awesome day!!!




Tuesday, December 23





See Whiteboard





Jumping Muscle-up

10-12 minutes.





With a running clock…


0:00 – 6:59

3 rounds

4 Ring Rows

8 Box Jumps (24/20)

12 KBS (1.5/1)


7:00 – 13:59

3 Rounds

25 Double Unders (must be unbroken for RX) OR 75 Singles

7 Burpee Box Jumps Overs (24/20)


14:00 – 20:59


Dead Lift

Start at 65% of your 1 RM. Each minute add weight, working up to a heavy 3 Rep. (you are NOT trying for a 3 RM)


Explanation of WOD:


You have 6:59 to finish each mini-WOD. If it takes you 4 minutes, you have 2:59 rest before you start the next one.

If you do NOT finish the mini-WOD within the time frame, still move on to the next one. (Note how far you got).

You can have 65% of your 1 RM DL set up on the bar already before the WOD starts.

You can NOT start the next mini-WOD early. You must wait for the correct time to start.