**COVID-19 UPDATE!**

Due to the rise in COVID cases, Governor Northam has released some new requirements for Virginians and we are going to make some operational changes. As you have been over the last few months, upon arrival to the gym, please wear your face mask and scan your temperature on our wall mounted thermometer.

Going forward (until further notice), please keep your mask on in the gym until the start of your 1 hour class. Once your WOD starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the gym. Thanks in advance for your cooperation and understanding.

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	Weekly Overview	Events/Classes
Monday	Strict Gymnastics	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Deadlifts
Wednesday	Christmas WOD
Thursday	Strict Press
Friday	Long Conditioning	Free 7-Fit Class at 5:30PM! Click Here To Register now
Saturday	Back Squats	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Handstand Pushups

Strength

For Quality

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Push Ups (Fx: Hand Release Push Ups) (Rx+:
Strict Ring Dips)
Strict Pull Ups (Fx: Ring Rows) (Rx+: Strict C2B)

Time Cap 14:00

Conditioning

2000m Row Time Trial

E2MOM 40
1: 400m Run
2: 25/20 Calorie Assault Bike (Fx: 20/15)
3: AMRAP Ski Erg Calories
4: Rest

Free 7-Fit Class at 10:00AM! Click Here To Register now

Strength:

E3MOM 15
Back Squats
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+

Conditioning:

For Time:
10 – 8 – 6 – 4 – 2
Power Snatch (95/65) (Fx: 75/55)
Burpee Chest to Bar Pull Ups (Fx: Burpee Pull Ups)

Don’t forget about the Skills Clinic at 4:45 PM with Tucker!

Free 7-Fit Class at 5:30PM! Click Here To Register now

Strength:

4 Rounds
50m Each Arm Suitcase Carry
15 Jack Knives

Time Cap 15:00

Conditioning:

AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35 Double Unders)

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)

Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19

For solo athletes, cut to 4 reps of each movement.