Dec 11 2018

December 11, 2018

End of the year Schedule (tentative):


24th - 9AM - 12 Days of Christmas (final heat starting 10AM)

25th - CLOSED

26th - Resume Regular Schedule


31st - 9AM - HERO WOD (final heat 10AM)

1st - 12PM-3PM - Open Gym (Come set 2019 Baselines)

2nd - Resume Regular Schedule


December Program:

As we discussed yesterday at little, December is a bit of an updated throwback month.  We'll be hitting higher reps and lighter weights for our lifting while implementing old school warm ups.  Back in the day it was common to do up to half or more of the WOD slowly and lighter to get warmed up for the workout.  


Don't be surprised if the WODs seem a little harder at first since you've already put in a good deal of work.  That's the point!  Just keep pushing hard during the WOD and you'll get what you're looking for!


Warm Up:

3 Rounds

250m Row

2 Muscle Ups

10 Box Jumps

20 V-Ups



1K Row (Buy In)

9-7-5 Muscle Ups

25 Box Jumps (24/20)

50 Sit Ups 





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