MERRY CHRISTMAS!!

Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends!

John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

We have a modified schedule today for Christmas Eve. There will only be 9 AM and a 10 AM classes today.

Conditioning

E3MOM 36
1: AMRAP
10/8 Calorie Ski
10 Wall Balls

2: Rest

3: AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jumps

4: Rest

Strength

20:00 to Establish:

1RM Back Squat

Conditioning

64 – 48 – 24 – 12
Double Unders

32 – 24 – 12 – 6
Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35))

Strength

E2MOM 12

Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups

Rx:
1 – 3 Kipping Ring Muscle Ups

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips

Record total number of reps completed.

Conditioning

3 Rounds

Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)

	Weekly Overview	Events/Classes
Monday	Deadlift	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Muscle Ups
Wednesday	Back Squat
Thursday	Long Conditioning	Modified Schedule for Christmas Eve – Only 9 AM/10 AM
Friday		Gym Closed for Christmas
Saturday	Handstand Pushups	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Push Press

Strength

20:00 to Establish
1RM Deadlift

Conditioning

5 Rounds

10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)

But…
E4MOM 20/15 Calorie Row (Fx: 15/10)

Time Cap 16:00