Monday, December 15, 2014


10 days to CHRISTMAS!
Can't figure out what to buy that special someone?  No better gift than the gift of fitness!
Click here to purchase your friend a gift card:  GIFT CARD!


Strength:
20 min to find 5RM back squat

OR

Endurance:
10 sets of 14 reps of medium/heavy KB swings
with 3-10 perfect push ups between each set

Metcon:
2 min to complete
3 rounds of
5 pullups
10 push ups
15 air squats
1 min rest,
repeat until 4 cycles completed (12 min)
- score is slowest cycle time,
if unable to complete the rounds in any or all cycles,
then your score is least reps completed

4 comments:

  1. Good Morning.

    Great CFNM Christmas Party Saturday! If you missed it you missed a fun time. Even if you missed the party there is still time to bring a Toy for the donation! We don't want any child to wake up Christsmas morning without something under the tree.

    Make it a great day!

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  2. Great Job 5am Class! Jason C finished all 3 rounds every cycle, and I'm pretty sure he didn't even break a sweat. He certainly wasn't breathing hard :)

    WOD - 165# back squat, Metcon - 1+11 (that sucked in an awesome way for a first WOD back after a week of being sick! 2+5 first 2 cycles, got the tingling throughout my whole body, then 2+0, and the last cycle had nothing left in the tank...)

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  3. I was definitely sweating!
    Great workout.

    ReplyDelete