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

WARM UP 400m Run Plyos (Indoor) Burgener Warm Up STRENGTH Work up to Max in the Following Complex: Hip Snatch + Hang Snatch + Power Snatch WOD “Isabel” 30 Snatches for Time (135/95)

Quick reminder that tonight we will be having our Christmas party at Stonewerks at Lincoln Heights starting at 7:30PM. Again, we are asking that only adults attend this get-together. (Sorry parents!!!) We have booked the upstairs area at Stonewerks. They will be offering an optional 3-course meal at $25 per person (link below) and of

Ladies!  Find a ‘bestie’ and be sure to register today starting at noon for our first large scale competition.  Click HERE to see more information and register!   WARM UP 200m Run 3 Rounds of Cindy PVC Warmup ENDURANCE Every :90 for 6 Rounds: 6 HSPU 8 Burpees WOD 400m Run/Row 100 DU (300 SU)