WOD - Friday, 1.2.15

Happy Friday! We had a great turnout for our New Year's Day Resolution WOD. Those who came worked on their worst movements and crushed it. 

Our new Elements Classes and Fitness Classes will begin on Monday, January 12th. Open gym all day will begin on Monday, January 5th.

The calendar will be updated regularly. It is by the water fountain. Please check it regularly to stay up to date on what's going on at the gym.

Sign up sheet for Krissy Mae Cagney's Flexible Dieting Seminar January 10th at 3pm is at the front desk. Sign up! $25 will be auto debited from your account if you decide to come. If you can't make it we will discount your next month $25 instead of refunding you.

Kait's workout game plan seminar will be made available for FREE signup on Monday.

Our PR Board for December. It's a success board. I don't care if it was your heaviest snatch, or your first time doing an Rx WOD or your first time overcoming a fear... Write it on the board and ring the bell so we can all share in your success.

 

Warm Up

10 Beat Swings

10 Russian Swings (53/35)

10 American Swings

10 KB Snatches

4 Turkish Get Ups

 

Gymnastics

3 rounds with 30 seconds rest between movements:

3 Skin the Cats

30 second Chin Hold Over Pull Up Bar

10 Ring Push Ups

10 GHD Hip Extensions

 

WOD

12-9-6

Deadlifts (315/225)

Bar Muscle Ups (sub Chest to Bar Pull Ups)

*50 Double Unders after each round