Friday – 122316

Reminder, we are only having a 4 and 5 o’clock class in the evening on Friday.  EVERY other class will go on as normally scheduled.  We are closed Saturday, Sunday, and Monday.  Stay tuned to the group for open gym hours on Saturday AND Monday.  Resume normal hours on Tuesday.  I sincerely hope everyone has a great weekend and of course, Merry Christmas!

Workout of the Day
“12 Days of Christmas eXalted edition 2016”

1 Power clean (225/153)
2 Inverted burpees
3 Box jumps (30/24)
4 Dumbbell snatches (70/55, 2 each arm)
5 Deadlifts
6 Calories on the Assault Bike
7 Toes-to-bar
8 Ring push-ups
9 Wall-balls (20/14)
10 Single arm kettlebell thrusters (5 each arm)
11 Chest-to-bar pull-ups
12 Front squats

The workout works like the song: perform 1 power clean, then 2 inverted burpees and one power clean.  Then 3 box jumps, 2 inverted burpees, and 1 power clean.  Then 4 db snatches, 3 box jumps, 2 inverted burpees, 1 power clean. . .etc.  Pay attention to the barbell weights and movements and scale appropriately.  If a coach gets asked in any class more than 3 times how the workout goes, we are putting on the song “The 12 Days of Christmas” on repeat for your entire workout. . .we’ll do it.  Please be early and prepared to start the workout no later than 5 minutes after the hour.

Post your scores to the Whiteboard.