TUESDAY

 Important announcement :Please get to class on time. It’s the same people showing up late EVERY day for class and it’s pretty rude and disrespectful.  And when I say late, it’s usually 10 to 15 minutes late, not five minutes. So PLEASE get to class on time!! PLEASE!!

HOLIDAY HOURS:

Thursday, December 31st – 5:30 am, 8:30 am, 9:30 am. No evening classes

Friday, January 1st – closed

Saturday January 2nd – normal hours 8 am, 9 am and 10 am Weightlifting class

STRENGTH:

Superset the following: weight stays the same for each set

Bench press

3 x 5 

Bent over row

3 x 5

CrossFit WOD:

As many reps as possible in 12 min:

40 double unders

10 push jerk 75#/55#

40 double unders

10 push jerk 95#/65#

40 double unders

10 push jerk 115#/75#

40 double unders

10 push jerks 135#/95#

40 double unders

10 push jerks 155#/105#

40 double unders

10 push jerks 175#/115#

40 double unders

10 push jerk 195#/125#

***When you finish the last set go back to the beginning and strip the bar.  Push jerks are not off the rack. Your score is total reps in 12 mins