We are closed today for the Christmas Holiday, and will re-open tomorrow morning, December 26th for our 8 and 9 am classes only. Regularly scheduled classes will resume on Tuesday, December 27th.

WARM-UP: Plyos SKILL: Teams of 2: 100 DUs Each 15 Synchronized burpees 100 DUs Each 15 Synchronized air squats 100 DUs Synchronized KBSDHP (32/24) WOD: Row Intervals 3 X 500m

WARM-UP: 2Xs: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box Jumps 5 Clapping push-ups WOD: 12 Days of Christmas 1: Cluster (135/95) 2: Burpee over bar 3: Clapping push-ups 4:

WARM-UP: Plyos 2 rounds of Cindy :30 Bar hang PVC pass thru PVC fig 8 Drill jerk balances SKILL: 5 X 5 Jerk Balances (Click link to learn more!) Building in weight ONLY if it looks

WARM-UP: 200m Run :60 Couch Stretch per leg :60 Pigeon stretch per leg 10 Inch worm 200m Run SKILL: Pistol Work: 3 sets of 20 Pistols (10 each leg) WOD: “Rowling” Every athlete will have

WARM-UP: 20 Jumping jacks 20 Squats 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: Banded Shoulder Stretching Banded Hip Stretching 2X20 Monster band walks each direction WOD: 5