We have one last WOD before we close the books on an AMAZING 2013 at MCFSA! REMINDER:  9am Class ONLY on New Year’s Eve, and the gym will be CLOSED New Year’s Day.  Regular classes resume on Thursday, January 2, 2014. ********** TUESDAY 12/31/13 9am CLASS ONLY!! WARMUP 400m Run Outdoor Plyos WOD “12/31/13” 5

WARM UP 400m Run Plyos Barbell Warm-up STRENGTH 10 Min EMOM: 1 Power Snatch + 2 Overhead Squats, As heavy as possible WOD 15 Min AMRAP: 200m Run/Row Power Snatch *1 Power Snatch on Round 1, 2 Power Snatch on Round 2, 3 Power Snatch on Round 3…

We Know Everyone Wants to Be Doing This Today… But Tabatas Are More Fun! WARM UP 500m Row 2x: 20 Situps 20 Pushups 20 Lunges MOBILITY Foam Roll Everett Warm-Up WOD – Tabata Pullups – Tabata Air Squats – Tabata Sit-ups – Tabata WBS (20/14) * Score is Lowest Total in Any Round for Each

WARM UP Line Drills 2x: Fence Drills 10 Baby Squats 15 Good Mornings STRENGTH 3×10 Back Squat WOD 10 Min EMOM: 1 Squat Clean + Front Squat + Jerk (155/105) *ME DU for remainder of minute *Score is Total DU Christmas/New Year’s Hours Tuesday, December 24th – 9:00am ONLY Wednesday, December 25th – CLOSED December

Christmas/New Year’s Hours Tuesday, December 24th – 9:00am ONLY Wednesday, December 25th – CLOSED December 26th – 30th – Regular Classes Tuesday, December 31st – 9:00am ONLY Wednesday, January 1st, 2014 – CLOSED Thursday, January 2nd, 2014 – Regular Classes WARM UP 400m Run 2x: 20 Dive Bombers Pushups 20 Air Squat STRENGTH 12 Min

Coach Nick will be holding his next 4 week cycle of Barbell Sport classes starting in 2014!  This time around, he will be holding both Level I (Barbell Sport Prep) and Level II courses as well as hosting an 8:30 AM session! The Level I (Barbell Sport Prep) course is designed for athletes who are

Holiday Class Schedule Monday, December 23rd Regular Schedule Tuesday, December 24th 9:00am class ONLY Wednesday, December 25th CLOSED Thursday, December 26th – Monday, December 30th Regular Schedule Tuesday, December 31st 9:00am Class ONLY Wednesday, January 1st, 2014 CLOSED Thursday, January 2nd, 2014 Regular Schedule Plan Your Workouts Accordingly, And Have A Safe and Fun Holiday!

WARM UP 800m Run 10 Lunge to Instep Each Leg PVC Warmup WOD/ENDURANCE 30 Minutes to Complete Each of the Following for Time: – “Annie” 50-40-30-20-10 DU Situps – 500m Row Time Trial – 1000m Row Time Trial

WARM UP 400m Run Plyos SKILL Turkish Get-Ups WOD 200m Run Then… 10-9-8-7-6-5-4-3-2-1 KBS (32/24) Pull-ups OH KB Lunge Then… 200m Run

WARM UP 400M Run/Row 3x: 20 Air Squats 10 Tuck Jumps 5 Strict/Jumping Pullups STRENGTH Snatch Pull Progression Work WOD 12 Min AMRAP: 200m Run/Row 3 Shoulder to Overhead (155/105) 3 Strict Pullups 6 Toes to Bar