Workout of the Day (WOD)

Tuesday 12/19/17

Two big announcements:

1st Announcement:  Special Christmas Bingo Game! Tuesday you can do unlimited boxes in order to complete the entire card. Those that have their entire card completed by close of the gym Tuesday will qualify for the tie breaker. The tie breaker is the team that works out Tuesday  with the most Christmas spirit for the entire 12 days or Christmas WOD. Just an FYI, part of the prizes pack will be a couple of the new CFIB hoodies. Woot woot more details announced in class.  Come in with your ugly sweaters and holiday spirit.

2nd Announcement: Only 2 more days we are collecting for the Treehouse organization for kids.  Please keep giving, the volunteer burpee group still need more burpees and the foster children do need more money.

The last day we are collecting for the Treehouse for kids organization is the end of the day on the 20th.  This way we can do a final tally on the 21st and have the last dollars and checks written on the 22nd.  Let's keep it up, this is a great organization helping some amazing kids.

Plus come see the coaches do their marathon of burpees on Sunday, December 31st starting at 8am.  This should take 4-6 hours.  Let's end 2017 and start 2018 with a bang!!!!! Everyone is welcome to come in and watch.  Bring a chair, drinks, donuts, whatever you want in order to enjoy this long long grind.  

Keep giving too, the money really goes to an amazing cause.


Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one 100m Run; on the 2nd day of Christmas my coaches gave to me, 2 HSPU and 1 100m Run; on the 3rd day of Christmas, my coaches gave to me, 3 Burpees, 2 HSPU, and 1 100m Run; continue etc. up the ladder and down

"Days of Christmas"
1 100m run
3 burpees
4 air squats
5 kb swing (55/35)
6 Push Ups
7 back squats(Mx 75/55, Rx 95/65)
8 push press(Mx 75/55, Rx 95/65)
9 hang cleans(Mx 75/55, Rx 95/65)
10 deadlifts(Mx 75/55, Rx 95/65)
11 V-Ups
12 Weighted Lunges w/KB (55/35 Right + left leg = 1 so you wind up doing 24 total)

Today's Workout

Tomorrow's Workout