https://www.instagram.com/p/BdA9vYOHvDx/?taken-by=jonh_kgl
ANNOUNCEMENTS
Details for our January Nutrition Challenge are now available! Check out ALL the information HERE, including answers to FAQs and links to sign up
Please note that this Sunday 12/24 our regular Yoga class will be a Restorative practice! See our FB group post for what to bring/expect (hint: TOTAL RELAXATION!). Feel free to bring along a friend or family member! They can purchase their drop-in class online.
Please note our Holiday Schedule changes below:
- 12/25: Closed
- 12/26 – 12/29: No 7AM or 4:30PM WODs
- 12/30: No 8AM WOD
- 1/1: Open Gym 12:00-2:00PM
Other than these exceptions, all other classes (including Sunday Yoga/Open Gym) are ON as scheduled — up-to-date schedule available in Wodify
WOD
“12 Days of Christmas, 2017”
Complete like the song: do 1, then 2-1, then 3-2-1, etc. all the way up to 12-1 (always starting each round with the new movement, and ending with one Wall Walk).
Ex. On the 1st day of Christmas, my coaches gave to me: one Wall Walk; on the 2nd day of Christmas my coaches gave to me: 2 Power Cleans and 1 Wall Walk; on the 3rd day of Christmas, my coaches gave to me: 3 Box Jumps, 2 Power Cleans, and 1 Wall Walk; etc.
For Time (40′ CAP):
1 Wall Walk
2 Power Cleans (175/125*)
3 Strict Pull-Ups
4 Toes to Bar
5 Push-Ups
6 Burpees Over the Bar
7 Deadlifts (175/125*)
8 Jump Squats
9 Hollow Rocks
10 American KB Swings (53/35)
11 Jumping Jacks
12 Front Squats (175/125*)
*Use same weight for the three barbell movements – scale as appropriate to a weight that will be fairly challenging for the 12 Front Squats