WARM UP 2 Rounds: 15 Jumping Jacks 10 Lunges 10 Ring Rows 5 Inch Worms 250m Row STRENGTH Bulgarian Split Squats 3×8 Each Leg w/KB’s WOD 12 Min Ladder: 10 WBS (20/14) 5 T2B 10 WBS 10 T2B 10 WBS 15 T2B …

WARM UP 400m Run Inddor plyos MOBILITY Banded Shoulder Banded Wrist *palm on floor w/ band pulling back Banded “Pilates” *band on rack, foot in band pointed away from rack. Pull leg down to activate hamstring (2 x 10 WOD 4 RFT (20:00) 400m Run 25 Air Squats 12 STO (135/95) (RX+ 155/105) Cash out:

WARM UP 2 Rounds of :30 drills run in place lunges arm circles forwards arm circles backwards bar hang push-ups squats 1:00 stretch WOD Mini “Hansen” 3 rounds for time
: 30 KBS (32/24) 30 Burpees
 30 sit-ups

WARM UP 400m Run Plyos 2 Rounds: 5 Inch Worms + 2 Push-up 15 Ring Rows STRENGTH Bench Press 4×5 AHAP WOD For time:
 45 Pull-Ups
 45 Thrusters (95/65 lbs) (6:00 rest) 800m Run for time

Reminder, we will only be holding classes at 6AM, 8AM and 9AM today! We wish everyone a fun and safe New Year’s Eve and we certainly look forward to another year of pushing our members to reach new goals and achievements in 2015. WARM UP 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning. The new schedule for Wednesday, Dec. 31, 2014 is as follows: 6 AM Class 8 AM Class 9 AM Class We will be closed on

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning. The new schedule for Wednesday, Jan. 31, 2014 is as follows: 6 AM Class 8 AM Class 9 AM Class Closed WARM UP 400m Run

Today, Monday and Tuesday we will be running a normal, full schedule. The rest of the week is as follows: Wednesday, December 31st 2014 9:00am Class ONLY Thursday, January 1st, 2015 CLOSED Friday, January 2nd is back to our normal Schedule WARM UP 400m run Plyos Burgner warm up WOD 20min AMRAP 200m run/row 10

WARM UP 3x 200m run/row 20 walking lunges 30s lunge-instep hold (each side) 30s couch stretch (each side) 5 strict pull ups STRENGTH 5 rep tempo front squats 2second hold at the bottom Heavy but perfect, build in weight 10min WOD 100 DU (200SU) 40 KBS (24/16) 30 sit ups 20 WBS (20/14) 10 T2B

9 AM CLASS ONLY TODAY!!! We hope everyone had a wonderful Christmas! We will run a normal schedule tomorrow morning! WARM UP 3x 200m run 5 inch-push up 10 straight leg sit ups 5 burpees 10 air squats WOD Partner Deck of Death 20min Cap P1 flips card and performs work while P2 rests Diamonds: