Thursday, Dec. 24, 2015 – CHRISTMAS EVE

We can’t get over our epic Christmas party. You may be dealing with these recap photos until some time next year. I mean, just look at all those cute, fluffy friends!

SCHEDULE NOTICE: Due to Christmas Eve, we will have ONE group class only at 8:30 a.m. We will be closed on Christmas Day. Have a happy and healthy holiday!

122415 WOD

A. 400-meter run or 500-meter row

B. Movement prep

C. “12 Days of A Country Christmas”

1) 100-meter run

2) thrusters (95/65)

3) burpee box jumps (24/20)

4) overhead squats (95/65)

5) chest-to-bar pull-ups

6) v-ups

7) med ball cleans (20/14)

8) single-arm dumbbell snatches (55/35)

9) American kettlebell swings (53/35)

10) front rack lunges (95/65)

11) ring dips

12) dumbbell man-makers (push-up + row right + push-up + row left + power clean + push press)

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As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realise just how many reps of each movement you are actually going to have to perform.

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

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MERRY CHRISTMAS!

You’re the best part of the box. And we wouldn’t trade anything — not even the option to look like Rich Froning and win the CF Games four times — for the opportunity to coach you. Thanks for making this Christmas, and the other 364 days of the year, so meaningful. We love our community! Your servant leaders, Frank and Kehau