Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon
Thursday 25th Christmas day- CLOSED
Saturday 27th- normal Saturday hours
Sunday 28th- normal Sunday hours
Monday 29th- Normal hours
Tuesday 30th- normal hours
Thursday 1st new years day- CLOSED
Friday 2nd- no 6 am , then regular schedule
Fitness
Strength
A1. DB walking lunges 20 reps x 3 sets
A2. db bent over row 5/arm x 3 sets @23x1
A3. ring kip swing w/ towel between feet 8 reps x 3 sets
Wod
for time:
750 meter row
15 ring rows
75 wall balls
15 ring rows
750 meter row
Performance
Strength
A1. Back Rack reverse step lunges 20 total reps x 3 sets
A2. db bent over row 5/arm x 3 sets @23x1
A3. ring kip swing w/ towel between feet 8 reps x 3 sets
Wod
For Time:
30 cal ab
20 ctb pull ups
75 wall balls
20 ctb pull ups
30 cal ab
Strength
A1. DB walking lunges 20 reps x 3 sets
A2. db bent over row 5/arm x 3 sets @23x1
A3. ring kip swing w/ towel between feet 8 reps x 3 sets
Wod
for time:
750 meter row
15 ring rows
75 wall balls
15 ring rows
750 meter row
Performance
Strength
A1. Back Rack reverse step lunges 20 total reps x 3 sets
A2. db bent over row 5/arm x 3 sets @23x1
A3. ring kip swing w/ towel between feet 8 reps x 3 sets
Wod
For Time:
30 cal ab
20 ctb pull ups
75 wall balls
20 ctb pull ups
30 cal ab
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