Wednesday 12.21.2016

**Holiday Week Schedule:Monday - Wednesday: Regular Schedule (Our annual "12 Days of Christmas" Workout will be Wed, 12/22)Thursday: Regular Schedule EXCEPT No Oly Class @5:30pmFriday: No 5:30 or 6:30pmSaturday: 9:30am ONLYSunday: ClosedMonday: Closed

"FITNESS" & "PERFORMANCE"

*This workout is to be performed in the style of “The 12 Days of Christmas:”1 – 100 Meter Run or 25 Double Unders2 – Power Cleans (135/95 lb.)3 – Ring Dips or Bench Dips4 – Jumping Lunges5 – Burpees6 – Toes to Bar or Abmat Situps7 – Push-ups8 – Box Jumps9 – Kettlebell Swings (32/24 kg)10 – Pull-ups11 – Front Squats (135/95 lb.)12 – Shoulder to Overhead (135/95 lb.)*Special thanks to Invictus for inspiring our annual Christmas workout! Compare your results to last year, if you were lucky enough to have done it!

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

90 Second Row, Ski, or Bike @85%90 Seconds Rest (during this time, complete a heavy carry of 50-100ft)x 10 rounds