Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
============================
E2MOM 20 Mins.
Snatch + OHS (ME)
AMRAP 9
3/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups
6 Overhead Squat (115/80) (Fx: 95/65)
9 Burpees
Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
============================
E2MOM 20 Mins.
Snatch + OHS (ME)
AMRAP 9
3/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups
6 Overhead Squat (115/80) (Fx: 95/65)
9 Burpees
Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!
Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet: “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).
John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
Christmas and New Year Schedule:
Monday: December 24th:
-7am-9am Open Gym
-8am WOD 50 Cap
Tuesday: December 25th. GOOD
*CLOSED. No WODS
Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
Thursday, December 27th:
-6 AM WOD and Open Gym
-Noon WOD and Open Gym 25 Cap
-5:30pm WOD and Open Gym 25 Cap
Friday, Saturday and Sunday: December 28-30th
Regular Schedule-
*Friday: 6:30 pm in WOD/Open Gym Cancelled.
Monday: December 31st:
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30am WOD 25 Cap
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
==============================
Overview of Week:
Monday: Holiday WOD
Tuesday: Gym Closed Merry Christmas
Wednesday: Snatch/Over Head Squat
Thursday: Deadlift
Friday: Rope Climbs
Saturday: Back Squats
Sunday: Max Height Box Jump
================================
“Santa’s lil’ helper”
In teams of 3, 1 always rowing
AMRAP 30
50 Rooftop Jump and Overs 24/20,
10 Power Snatches 135/95, Fx: 115/80
50 Icicle Push Ups, Fx: HR Push ups
10 Power Snatches 135/95, Fx: 115/80
50 Gift to Shelf 135/95, Fx: 115/80
10 Power Snatches 135/95, Fx: 115/80
50 Snowball Shots 20/14
10 Power Snatches 135/95, Fx: 115/80
Score it Rounds and Reps + Total Cals
*Elves MUST tag hands switching from reps in Movements and Rower
Translate:
Rooftop Jumps and Overs=BJO
Icicle Push Ups = HSPU
Gift to Shelf =Power Clean and Jerks
Snowball Shots = WBS
Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times
======================
Get ready for the next 30 Day Reset Program will start on January 14th, 2019.
This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!
You can read up on all the details and sign up here:
===================================
Strength:
Back Squat
3@85%
3@90%
2×2@93%
1×2@95%
Conditioning:
3 rounds for time:
400m Run
7 Bar Muscle ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
14 Thrusters (95/65)(Fx: 75/55)
21 Pistols
Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times
======================
Get ready for the next 30 Day Reset Program will start on January 14th, 2019.
This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.
You can read up on all the details and sign up here:
===================================
Gymnastics Strength:
Kipping Handstand Push Up Development
For time
Rx: 75 HSPU (Fx:50) RX+: 100
Perform 200m run each time athletes comes off the wall.
Time cap: 15 minutes
Conditioning:
30 Cal Bike
3 Rope Climbs (Fx: 2)
30 Hand Release Push ups
3 Rope Climbs (Fx: 2)
30 Dumbbell Snatches 50/35, Fx:35/20
3 Rope Climbs (Fx: 2)
30 Box Jumps 24/20
3 Rope Climbs (Fx: 2)
Stagger by 2:00 for RX athletes to start on Bike. None Fx can begin on HR Pushups and finish on Bike
Turkish Get up Finisher:
3 x 5 each side
