3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups, Rope Climbs, Box Jumps, Back Extensions, Lunges
3 rounds for time of:
21 Knees To Elbows
21 Kettlebell Swings (53#/35#)
21 Push-ups
3 Rope Climbs, 15 ft
21 Box Jumps (20″)
21 Back Extensions
Walking Lunge, 150 ft
Sub: Good Morning (45#/33#) for back extension.
Coming Soon: Team of Champions
Photo by Rob W.
Congrats to Lou for hitting his 250th WOD the other day! Keep on racking them up!
Events:
Saturday 12/20 the 12 WOD’s of Xmas and Ugly Sweater Party!
We are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options. Anyone can also bring any potluck food you want to share. Wear your ugly sweater, and prepare for a fun workout and some good food!
- Class times: 9:30, 10:30 and additional wave beyond as needed.
- WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
- Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
- We will setup some tables for potluck items (they don’t have to be paleo!)
- We will provide coffee and heavy cream, plates and utensils.
Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes