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Thursday, January 2 2020 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one.  There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night. 

WOD: EMOM 10 

Min 1: 30 Double-unders 

Min 2: 10 Thrusters 75/55

Rest 2 minutes 

EMOM 10

Min 1: 30 Double-unders 

Min 2: Max KB Swings 53/35 

Rest 2 minutes 

EMOM 10 

Min 1: 30 Double-unders 

Min 2: Max Toes to Bar

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Tuesday, December 31 2019 

**Morning classes only**

5:30am CrossFit 

6:30am CrossFit

7:30am Open Gym 

8:30am CrossFit 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. You are allowed to choose your partner! There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! Let’s get creative with your cooking. There is a sheet on the board, please write down what you are bringing.

WOD: 5 Rounds 

10 Push Press 

Immediately into…

1 minute max calorie Ski or Row (goal is 20+ calories) 

Rest 3 minutes between efforts 

Part 2: 4 Sets of 

21’s Right Arm 

21’s Left Arm 

100Ft “Gun Walk”

Into Max KB Shrugs til Failure 

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Friday, December 27 2019 

Normal Class hours tomorrow 

Strength: 4-5 Sets (18 minutes) 

Back Rack Lunge x 10 reps 

Immediately into 

30 Russian Twists 

Immediately into 

10 Front Raises  + 10 Lateral Raises 

WOD: For Time 

100 Wall Balls 

80 Sit-ups 

60 Russian KB Swings 

40 Jumping Lunges 

20 Toes to Bar

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Tuesday, December 24 2019 

Holiday Hours: 

Morning classes only

WOD: 12 Days of Christmas 

1 Deadlift 135/95

20 Double-unders

3 Burpees

4 Push Jerks 135/95

5 HSPU

6 Wall Balls 20/14

7 Pull-ups 

8 Russian KB Swings 53/35

9 Sit-ups 

10 Cal Row/ Bike/ Ski 

11 Toes to Bar 

12 Front Squats 135/96

L3: 115/75

L2: 95/65

L1: 75/55

Merry Christmas! Have fun with this workout! This workout goes like the song; 1, 2-1, 3-2-1, 4-3-2-1, and so on…

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Monday, December 23 

Happy Holidays!! Holiday hours are as follows: 

Monday - Normal Hours 

Tuesday - Normal AM hours, closed for the evening 

Wednesday - Merry Christmas, we are closed! 

Thursday - Open Gym from 9 AM - 11 AM 

Friday - Normal Hours

WOD: With a 12 minute running clock…

Power Clean Ladder

20 reps @ 50%

15 reps @ 65%

10 reps @75% 

Max reps @ 90% 

Rest 3 minutes

In Teams of 2: For Time (12 min cap)

100 Cal Bike 

*For every calorie you don’t finish = 1 sit-up at the end of class. 

Rest 3 minutes

AMRAP 10 

15 Push-ups 

10 Pull-ups 

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Saturday, December 21 2019 

SWEAT: In Teams of 2, with a 35 minute running clock…

80 Goblet Lunges 53/35

60 Wall Balls 20/14

40 Cal Bike/Row/Ski

80 Goblet Lunges 

60 DB or KB Snatch 

40 Cal Bike/Row/Ski


80 Goblet Lunges 

60 Wall Balls 

40 Cal Bike/Row/Ski

*If you finish… in the remaining time Max Calories

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Tuesday, December 17 2019 

We will be closing early tonight. Our class schedule will be 4:00 & 5:15pm only

Strength: 4 Sets of 

10 Power Snatches (doable in 1-2 sets) 

Immediately into… 

Row/Bike/Ski 3 minutes for calories 

Rest 2 minutes after each set 


WOD: For Time 

100 Push Press 115/75

EMOM: 5 Burpees 

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Monday, December 16, 2019

Strength: Back Squat 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep

WOD: 5RFT (18 min cap) 

12/9 Cal Bike or 15/12 Cal Row

9 Toes to Bar 

6 Squat Cleans 135/95


Round 1: 135/95/ 6 reps 

Round 2: 155/105/ 5 reps 

Round 3: 175/ 115/ 4 reps 

Round 4: 195/ 125/ 3 reps 

Round 5: 215/ 135/ 2 reps 

Scaled: Keep the SAME weight the whole time 

L3: 115/75

L2: 95/65

L1: 75/55