WARM-UP: 400m run Plyos Group Stretch inside WOD: 5 Rounds: 15 Cal Row 12 Ring Rows 9 Slam Balls (30/20) 6 HSPU 3 Squat Clean Thruster (115/95) (1:00 rest at the end of each round)

WARM-UP: 3X 200m Run/Row 20 Walking lunges :30 Lunge to instep hold (each side) :30 Couch stretch 5 Strict pull-up SKILL: For time: 800M Run 100 Double unders Burpee broad jump length of the gym WOD: Partner Deck of Death 20min Cap P1 flips card and performs work while P2 rests Diamonds: air squats Clubs:

We are closed today to celebrate the holiday with our families! We will return to normal tomorrow (8 a.m. and 9 a.m. class). Want a workout to do at home? Invite your family and friends to join you for one of these workouts: AMRAP 20 20 Walking lunges 20 Sit-ups 20 Push-ups 20 Squats 21-15-9

Christmas Eve hours: 8 a.m. and 9 a.m. ONLY Come early. We will promptly start on time! WARM-UP: 2X: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box jumps 5 Clapping push-ups WOD: 12 Days of Christmas (35:00) 1: Cluster (135/95) 2: Burpee over bar 3: Clapping push-ups 4: Push Press 5: TTB

WARM-UP: 400m Run Outdoor plyos SKILL: TTB kipping skill work (5:00) 5:00 EMOM 7 TTB (unbroken) 5 Burpees WOD: 20 Min AMRAP 200m Run 10 OHS (95/65) 5 Ring dips 5 HSPU

WARM-UP: 400m Run Everett warm-up SKILL: Bear review and BB warm-up (6:00) WOD: The Bear (20:00) 5 Rounds: Clean Front squat Shoulder to overhead Back squat Shoulder to overhead X 7

WARM-UP: 1 Set fence drills 2 Rounds: 10 Good mornings 10 Squats :30 Bar hang :30 Handstand hold/plank hold SKILL: Superset (10:00) 3X10 Barbell good mornings 3X10 Russian hamstring curls (2:00 Rest) WOD: 12 Min AMRAP 6 Power cleans (135/95) 10 Front rack lunges (total) 6 Push jerks 1 Shuttle run

WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on bike 5 Inchworms + 10 Push ups :30 Bar hang :30 Handstand hold 400m Run SKILL: 33 Burpee test WOD: 50 to 5 (in sets of 5) Double unders 2 to 20 (by 2’s) KBS (20/14) 8 Weighted V-ups (20/14)

WARM-UP: 400m Run Outdoor Plyos SKILL: 4 X 6 Alternating knee to elbows (8:00) – 12 total WOD: “Elizabeth” 21-15-9 Power cleans (135/95) Ring dips      

WARM-UP: :20 Drills X 2 Jumping jacks Lunges Bar hang Handstand hold/walk Lunge to instep Push-ups 20 Pelvic raises 15 Single leg raises (each) 20 Kicks on the ground 20 Scorpions 20 Push-ups SKILL: 1 Rep max Push Press Build to a heavy weight in 8:00 (Rest 2:00 – deload) 5:00 EMOM 1 Set ME