A Holiday Week
Welcome to another adjusted holiday week!
A few changes this week...
- We will be having the usual 3 morning classes (5:15am, 6:15am, 7:15am) on Thursday.
- We will also be throwing in a 12 noon class on Thursday for folks who want to sleep in.
- Thursday's workout will also be the much-loved "12 Days of Christmas" which changes slightly each year!
- At what will surprise no one, we will not be having class on Christmas Day.
- We are going to move the strength cycle back a week, and we will pick it up again next on Monday, December 28.
We hope that each of you are able to enjoy the holiday in whatever way you can!
Important Indoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
Try to minimize moving between evening and morning classes to limit additional exposure in the community.
Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
THINGS TO KEEP IN MIND AT THE GYM:
Please wait outside if a current class is inside finishing up.
Your temp will be taken daily. Must be less then 100.4 degrees.
Hit the hand sanitizer.
A mask is required inside. No mask = no class.
Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
Anything you bring in must be brought back out daily.
No children. No spectators.
ITEMS PROVIDED FOR YOU AT EACH CLASS:
Hand sanitizer
Disinfectant spray bottle
Gym towel to wipe down equipment and area
Bucket to keep everything in
Monday, December 21, 2020
SKILL
10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
18-16-14-12-10 unbroken push-ups (5 of 6)
WOD
4RFT
30/20 calorie row
20 single-arm kb thrusters (53/35)
10 alternating kb snatches (53/35)
2 minute rest
10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
18-16-14-12-10 unbroken push-ups (5 of 6)
WOD
4RFT
30/20 calorie row
20 single-arm kb thrusters (53/35)
10 alternating kb snatches (53/35)
2 minute rest
Tuesday, December 22, 2020
SKILL
Every 2 minutes for 4 rounds
10 v-ups
10 second hollow body hold
10 hollow rocks
10 second hollow body hold
WOD
15min AMRAP
3 ground-to-overheads (50% of 1RM clean)
2 power cleans (50% of 1RM clean)
1 clean (50% of 1RM clean)
Every 2 minutes for 4 rounds
10 v-ups
10 second hollow body hold
10 hollow rocks
10 second hollow body hold
WOD
15min AMRAP
3 ground-to-overheads (50% of 1RM clean)
2 power cleans (50% of 1RM clean)
1 clean (50% of 1RM clean)
Wednesday, December 23, 2020
SKILL
choice skillwork
WOD
15-12-9
front squats (75% of 1RM PP)
knees-to-elbows
then
50 double unders
then
12-9-6
hang power cleans (75% of 1RM PP)
ring dips
then
40 double unders
then
9-6-3
push presses (75% of 1RM PP)
pull-ups
then
30 double unders
choice skillwork
WOD
15-12-9
front squats (75% of 1RM PP)
knees-to-elbows
then
50 double unders
then
12-9-6
hang power cleans (75% of 1RM PP)
ring dips
then
40 double unders
then
9-6-3
push presses (75% of 1RM PP)
pull-ups
then
30 double unders
Thursday, December 24, 2020
WOD
“12 Days of Christmas”
1 clean (55% of 1RM clean)
2 goblet lunges (53/35) (2-for-1)
3 toes-to-bars
4 atomic sit-ups (25/15)
5 pull-ups
6 mb cleans (20/14)
7 russian swings (53/35)
8 push-ups
9 deadlifts (55% of 1RM clean)
10 box jumps (24/20)
11 goblet squats (53/35)
12 body blasters
35 minute time cap
“12 Days of Christmas”
1 clean (55% of 1RM clean)
2 goblet lunges (53/35) (2-for-1)
3 toes-to-bars
4 atomic sit-ups (25/15)
5 pull-ups
6 mb cleans (20/14)
7 russian swings (53/35)
8 push-ups
9 deadlifts (55% of 1RM clean)
10 box jumps (24/20)
11 goblet squats (53/35)
12 body blasters
35 minute time cap
Friday, December 25, 2020
Merry Christmas! No class!
