.COM Rest Day, we will be making up a workout we missed this week!

I hope everyone's day went well and you didn't eat too much, I know I ate way more than I should have which is why I need to work some it off tomorrow. I hope all of you can make it to class, I assume many of you have tomorrow off of work.

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Workout Options for Tomorrow:

A) Make up a workout you missed this week

B) Practice something you suck at

C) Do the alternate workout compliments of Cynthia and the Seal's Wod:

The Workout is:

Warm-up: Read instructions carefully, then start WOD!
"The Twelve Gifts of Christmas"
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
< 5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run

Notes:
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINISH. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

WOOOWWWWW this sounds tough!!!!!!!!

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New Class Schedule

Friday 12/26/08 Noon Class, 3:30,4:30(open gym) and 5:30pm

Sat 12/27/08 Regular Schedule 9:00am and 10:00am

Sun 12/28/08 No Classes

Mon 12/29/08 Regular Schedule

Tues 12/30/08 Regular Schedule

Wends 12/31/08 Morning Classes at 8:00am and 9:00am unless there is a demand for 7

Thurs 1/1/09 No Classes

Friday 1/2/09 3:30, 4:30, and 5:30 unless there is a demand for Noon

Sat and there after Regular Schedule

 

The things you can do with just two bars:

See you all Tomorrow!

Comments

[Danny]

damn, that navy seals wod sounds brutal, gotta give it a whirl one day, hope everyone had a merry x-mas.

[Brian W.]

What a crazy workout today was. Sucks while you're doing it but feels so good when you're done. RX'd @ 1:09:58. Congrats to everyone who completed this.