Because Christmas Eve is on Saturday this year we are short one free Saturday this season. I have decided to combine our Christmas party with our anniversary dinner (that we skipped last year) earlier in February. That is one of the least busy times for parties and when we are the most tired of winter. Nothing like a party to make us feel better! I will let you know about dates and times after the holidays are over.

Usually I colaborate with my family to come up with wods for the coming week. This week I looked at several wods Laura Moll shared with me. She sent me 4 out of the 5 for this week! There are a lot of Pull-ups this week so scale accordingly! Is this any better Brian?

This is also finally the beginning of winter. Please dress appropriately when there is running outside. Look ahead at the wods and be prepared! If there is inclimate weather, I have a list of who has signed up and I will text you if I can’t make it out. You text me if you are not coming and I will post gym closings on our website if necessary. Watch for those notices. You will get them if you have signed up to receive the wods in your e-mail. It happens rarely that we will close for the whole day. In the morning we might be closed but be open in the afternoon. Watch for notices.

MONDAY 12-12-16
Strength WOD: Power Cleans
3 reps x 5 sets
AMRAP in 20 minutes:
200 meter Run
15 Handstand Push-ups
10 Power Cleans (135,95)
5 Overhead Squats (135,95)

TUESDAY 12-13-16
For time:
Power Snatch (95,65)
Calorie Row

WEDNESDAY 12-14-16
"Inside Golf"* 40 minute time cap
#1 par 3 30 Deadlifts (185,135)
#2 par 5 30 Handstand Push-ups
#3 par 3 30 Pull-ups
#4 par 3 50 Push-ups
#5 par 5 50 Front Squats (155,115)
#6 par 4 60 Double Unders
#7 par 4 50 Wall Balls (20,14)
#8 par 5 30 Power Cleans (115,75)
#9 par 4 50 KB Swings (53,35)
* the number of times you break is your score

THURSDAY 12-15-16
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95,65)
* a Hero who was a fan of "Cindy" and "Fran"

FRIDAY 12-16-16
Strength WOD: Bench Press
5 reps x 3 sets
AMRAP in 20 minutes:
10 C2B Pull-ups
20 Pistols-alternating
10 Box Jumps (30,24)

SATURDAY 12-17-16
Open Gym from 8 to 10 am

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