12.3.12

Feeling festive? We are!!! If you haven’t yet been to the gym, be prepared for some wonderful Christmas decorations and lovely Christmas music to really get you in the “workout” mood! Just kidding—-about the music that is, but it’s seriously beautiful in here—thanks to my wonderful Mommy- Diane! If you see her on the rower make sure to stop & tell her how great of a job she did!

You’ll be seeing some new people around the gym!! Our newest beginner classes start today at 10:30 & 7:30pm! Help us welcome our newest members 🙂 Unless you have already received permission- please try to come to a regular class and not an “On-Ramp” class! Please also remember to sign up online! If you don’t know how- I, Susie, can tell you how, or you can take a printout of the directions- which are located on the desk in the front room!

You’ll notice some bulbs hanging from garland in the big window. Those are for you, our members, to decorate—write your name & your CF goal, and then hang it back up! We will be shattering the bulbs when you “CRUSH YOUR GOAL” (Thank you Caleb! ;))

SWOD:
Level 1: Back Squat 3×5 (+5lbs)
                 Press 3×5 (+5lbs)
*On last set of both, go for reps while maintaining good form*
Level 2: E.M.O.M for 5 minutes of:
                  3-position snatch @ 70-75%
                  3-position Clean & Jerk @ 70-75%
Body Weight Volume: Tabata Ring Dips
 
WOD:
FOR TIME:
A.)    15 Tucks
30 Step ups
45 Abmat Sit ups
30 Air Squats
15 Burpees
OR
 
B.)    20 Knees 2 Elbow
40 Box Jumps {step down}
60 Abmat Sit ups
40 Air Squats
20 Burpees
Bonus- Midline- GHD Sit ups 3×12

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