Happy New Year
OPEN GYM FROM 9 am to 1 pm
December 2018
Sayonara 2018
CLASS TIMES FOR NEW YEARS EVE : NO 530am and NO 630 pm 830 am 12 noon 4 pm 515pm Have a safe New Years and we can talk about goals next week! A specific goal has a much greater chance of being accomplished than a general goal. Without goals and timelines it is just
Mission Impossible
WOD 12 . 28 . 18 ” Mission Impossible “ 20 min AMRAP 250m run 7 Clean and Jerks 155 / 115 21 Push ups 7 Bar muscle ups ( scale with kipping pull ups or jumping bar muscle ups )
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Deadlift Strength
WOD 12 . 27 . 18 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2- 2- 2 Cash Out 50 – 40 – 30 – 20 – 10 situps 10m handstand walk after each set ( scale 20m bear crawl )
Rowing Nancy
Regular class times today! Let’s burn off those Holiday Desserts and Forge Elite Fitness ! WOD 12 . 26 . 18 Rowing Nancy 5 Rounds 500m Row 15 Overhead Squats 95 / 65
12 Days of Christmas
830 class only ! But the WOD is ran like OPEN GYM , where you can come and start whenever you are ready. Try and start by 11 am. Gym will be open till around 12 ish! I have an awesome Christmas sweater to wear ! Hope you do too! ” 12 Days of Christmas
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Bread and Butter
Christmas Hours : Monday , Christmas Eve – 830 am – 11 am , 12 days of christmas WOD Tuesday Christmas Day – Closed , enjoy your time with your family Wednesday through Friday – regular hours WOD Friday 12 . 21 . 18 A. Clean and Jerk , on the 2 minute 3 –
“Truffle Shuffle”
WOD 12 . 20 . 18 Last day to donate to the toy drive is Friday ! Thank you to all that donated! ” Truffle Shuffle ” 1 min Max calories Bike 1 min Max reps toes to bar 1 min max reps shuttle sprint 20m ( 10 m down and 10 m back )
Capture the Flag
wod 12 .19 . 18 Last day to donate toys is Friday noon class. Thanks to all that donated! ”Capture the Flag” 50 calorie row 40 box jump overs 30 deadlifts 185/125 50 wall balls 40/30 ring dips 50 wall balls 30 deadlifts 40 box jump overs 50 calorie Row time cap 25 min
Candy Rain
WOD 12 . 18 . 18 “Candy Rain” 16 min AMRAP 4 Power Snatch 135 / 85 8 Strict Pull ups 24 DUBS
