Workout of the Day (WOD)

Thursday 12/24/15 Christmas Eve Schedule

Check the schedule, we have a modified schedule today.  Last class is the noon class.  No classes on Friday and we will be back to our regular schedule on Saturday.  

Sunday we will have our extra training class from 9-11am.

Yoga is cancelled on Thursday too.

 Merry Liftmas Spirit

Merry Liftmas Spirit

You have two WOD options for today:

Option 1

Strength:
Ring Dips
6 Sets of 5 Reps (add weight or use the smallest band or scale to accomplish the sets and reps)

WOD:
25 Double Unders
40 Wall Balls (20/14, FB 30/20)
40 Sit Ups
25 Double Unders
30 Wall Balls
30 Sit Ups
25 Double Unders
20 Wall Balls
20 Sit Ups
25 Double Unders
10 Wall Balls
10 Sit Ups

or

Option 2:
two Strengths and you can be going back and forth between the two.   Do a set of ring dips and a set of Front Squat

Strength 1:
Ring Dips
6 Sets of 5 Reps (add weight or use the smallest band or scale to accomplish the sets and reps)

Strength 2:
Front  Squat
10 Sets of 3 Reps @ 85-95% 1RM

I know many of you will be going to visit your family over the holidays and bringing your boyfriend/girlfriends, so this video is very fitting.

Today's Workout



Tomorrow's Workout