Reminder, our holiday schedule for this week will only have morning classes on Tuesday, last class with be the nooner and we will be closed all day Wednesday for Christmas day. Normal classes resume on Thursday.
To start off our holiday week, we will take on “Dopamine”, this faced pace interval has 5 rounds with a round started every 5 minutes of calories on the rower, shuttle sprints and calories on the assault bike. Tuesday is our all time favorite, “12 days of CrossFit” which is a Christmas Eve tradition, with the workout flowing exactly like the song. Wednesday you can check your SugarWod app and do an at home workout if you desire! We will pick up Thursday with “Punching Bag” which is 5 short AMRAPs with 1 minute of rest in between of wreck bag over the shoulder, double unders, and wreck bag reverse lunges. Fridays workout is called “Water Weight”, which is 3 rounds for time of overhead squats, chest to bar pullups, calories on the rower and burpee box jumps. “Perfect Bar”, comes in on Saturday with teams of 3 with a 30 min time cap. We have a variety of barbell movements decreasing in weights. Deadlifts, running, hang power cleans, push jerks and calories on the assault bike. Hope everyone has a great holiday week and enjoys the week with the ones you love!
“Success at anything will always come down to this: Focus & Effort, and we control both.”–Dwayne Johnson