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

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

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

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

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

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

WARM-UP: 9:00 EMOM M1: 15 Cal Row M2: 15 Russian KBS (24/16) M3: 15 Thrusters with empty barbell SKILL: 2 X 20: Banded Monster walks – Forwards – Backwards –

Grab your team of 3 women, and register for A League Of Their Own 3 at noon. http://aleagueoftheirownchallenge.com WARM-UP: Curb to curb run 1:00 Jump rope Curb to curb run

ATTENTION LADIES!!!!! A League Of Their Own 3 registration opens tomorrow, 12/16/15 at 12:00 p.m. http://aleagueoftheirownchallenge.com   WARM-UP: 400m Run Line Drills 1 Set of fence drills 6 to 1