Monday 12.23.2024

**Holiday Week Schedule:
Monday (12/23) - Normal
Tuesday (12/24) - 6am Class, 7am Class, 8am Open Gym, 9am Class
Wednesday (12/25) - CLOSED
Thursday (12/26) - 9am, 10-12am Open Gym, 12pm Class
Friday (12/27) - Normal
Saturday - 9:30am Class only

“FITNESS” & “PERFORMANCE”

*This workout is to be performed in the style of “The 12 Days of Christmas:”
1 – 25 Double Unders or 100 Meter Run/Row/Ski
2 – Power Cleans (135/95 lb.) (or Dumbbell Power Cleans)
3 – Ring Dips or Bench Dips
4 – Jumping Lunges
5 – Burpees
6 – Toes to Bar or Abmat Situps
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/93 lb) (or Dumbbell Front Squats)
12 – Shoulder to Overhead (135/93 lb) (or Dumbbell Shoulder to Overhead)

*Special thanks to Invictus for inspiring our annual Christmas workout! Compare your results to years past, if you were lucky enough to have done it!

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.