Warm Up – 2 sets:  100-meter jog - 10 walking lunges - 10 elbow instep + hamstring stretches – 400m run – Air squat:  5 pause squats – 5 slow squats – 5 slow down + fast up – 5 fast squats –

WOD
800m run L2-600m L1-400m
80 air squats L2-60 L1-40

3 rounds for time (24 Min Cap)

Post WOD - 2 sets:  :30 standing straddle stretch - :30 couch stretch/side

Warm Up - 2 sets:  :20 jumping jacks - 25-meter dumbbell suitcase carry - 10 lunges - 25-meter dumbbell suitcase carry - 10 plank shoulder taps - 25-meter dumbbell suitcase carry - 10 up-downs – Plank tap relay / race – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jump overs – Farmers carry:  3 sets:  50-meter farmers carry – Rest 1:00 between sets – Build to workout loading – Mini round:  :30 plank hold - 6 box jump-overs - 50-meter farmers carry – Use workout variations.

WOD I
2:00 plank hold L2-same L1-1:00 plank
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
100-m DB farmers carry L3-50-35# L2-40/25# L1-30/15#
2:00 plank hold L2-same L1-1:00 plank
20 box jump-overs
100-m DB farmers carry
2:00 plank hold L2-same L1-1:00 plank
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

For time (18 min Cap)

WOD II – “Tabata”

20 sec HOD pushups

-10 sec rest-

8 rounds for total reps

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch

Warm Up - 2 sets:  :20 up-downs - :10 rest - :20 air squats - :10 rest - :20 PVC pass-throughs - :10 rest - :20 PVC front squats - :10 rest – Empty bar:  :30 front rack elbow raises - 5 clean deadlifts – 5 clean deadlift + shrug – 5 clean high pulls – 5 muscle cleans – 5 power cleans – 5 squat cleans – Build up:  Cleans – 5-4-3

Strength – Cleans (Power or Squat) – 3-3-2-2-1-1-1-1-1-1 (3 min per set)

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg

2026 Burpees - WE TAKE THE NUMBER OF PEOPLE…EVERY ABLE BODY COUNTS…DIVIDE 2026 BY THE NUMBER OF WARM BODIES PRESENT AND COMPLETE 2026 BURPEES AS A GROUP FOR TIME.

THEN WE ALL GET TO ENJOY FOOD AND FELLOWSHIP TO BRING IN THE NEW YEAR.  JUST BRING A DISH TO SHARE AND ENJOY!

Warm Up – with a partner:  :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Empty bar:  5 snatch deadlift + shrugs – 5 muscle snatch – 5 power snatches – 5 back rack jerks - 5 reps of ½ OHS – 5 OHS – Knees to elbows:  5 scap pulls – 5 kips – 5 knees to 90 – 5 knees to elbows - 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner –

Partner WOD – 20 Min AMRAP
25 box jump-overs L3-24/20” L2-20/18” L1-16/12”
25 power snatches L3-95/65# L2-75/55# L1-45/35#
25 overhead squats L3-95/65# L2-75/55# L1-45/35#
25 knees-to-elbows L2-knees AHAP L1-Lying T2B
25-cal bike L2-20 cals L1-15 cals
– Step down from the box –

Total Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

HAPPY NEW YEAR!

ALL CLASSES CANCELLED TODAY!

REGULAR CLASS SCHEDULE TOMORROW (1/2/26)

Warm Up – with a partner:  :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Empty bar:  5 snatch deadlift + shrugs – 5 muscle snatch – 5 power snatches – 5 back rack jerks - 5 reps of ½ OHS – 5 OHS – Knees to elbows:  5 scap pulls – 5 kips – 5 knees to 90 – 5 knees to elbows - 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner –

Partner WOD – 20 Min AMRAP
25 box jump-overs L3-24/20” L2-20/18” L1-16/12”
25 power snatches L3-95/65# L2-75/55# L1-45/35#
25 overhead squats L3-95/65# L2-75/55# L1-45/35#
25 knees-to-elbows L2-knees AHAP L1-Lying T2B
25-cal bike L2-20 cals L1-15 cals
– Step down from the box –

Total Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - :40 inchworms with a push-up + lateral hop - :40 alternating deep lunge + twists - :40 lateral up-downs over a line - :40 mountain climbers - :40 lateral burpees over a line – Empty bar:  5 hang power cleans – 5 push presses – 5 push jerks - 2 sets: - 3 hang power cleans - 3 shoulder-to-overheads – Build in load to workout weight – 5 scap pulls – 5 kips – 3 lever downs – 3 kipping pullups – Mini round:  2 hang power cleans - 4 shoulder-to-overheads - 6 burpees over the bar - 8 pull-ups – Use workout variations

WOD - 4 Min AMRAP
3 hang power cleans L3-135/95# L2-95/65# L1-55/35#
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups L2-jumping pullups L1-ring rows
– Rest 2:00 between rounds.

5 sets Total Rounds + Reps

Post WOD - 1:30 lat/side delt foam roll/arm - 1:30 T-spine foam roll with arms overhead

Warm Up - :30 single-unders - 5 forward-step lunges/leg - :15 single-leg single-under/side - 5 Samson stretch lunges/leg - :30 backward single-unders - 5 lateral lunges/leg - :30 single-single-double-unders - 5 consecutive jumping lunges/leg – 10 reverse lunges – 8 front rack reverse lunges (Empty bar) – 6 front rack reverse lunges (light weight) -

Strength – Front Rack Reverse Lunges (alt) – 6-6-6-6-6-6-6-6-6-6 (3 min per set)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg

Warm Up - 2 sets:  200-meter run - 5 Spiderman stretches/side - 5 Cossack squats/side - 10 Russian kettlebell swings - 10 kettlebell goblet squats – Power Cleans:  5 clean deadlifts – 5 muscle cleans – 5 power cleans – Transition to back rack:  5 ¼ squats – 5 ½ squats – 5 back squats – Build up:  3 sets:  3 power cleans transition to 3 back squats

Partner WOD
31 back squats L3-135/95# L2-115/75# L1-55/35# (From Floor)
12 power cleans

5 Rounds for time *share the work / one works at a time

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side

NO CLASSES TODAY! SATURDAY OPEN GYM WILL BE AVAILABLE TOMORROW (12/27)

Luke 2: 1-20

2 Now in those days a decree went out from Caesar Augustus, that a census be taken of all the inhabited earth. 2 This was the first census taken while Quirinius was governor of Syria. 3 And all the people were on their way to register for the census, each to his own city. 4 Now Joseph also went up from Galilee, from the city of Nazareth, to Judea, to the city of David which is called Bethlehem, because he was of the house and family of David, 5 in order to register along with Mary, who was betrothed to him, and was pregnant. 6 While they were there, the time came for her to give birth. 7 And she gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn.

8 In the same region there were some shepherds staying out in the fields and keeping watch over their flock at night. 9 And an angel of the Lord suddenly stood near them, and the glory of the Lord shone around them; and they were terribly frightened. 10 And so the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all the people; 11 for today in the city of David there has been born for you a Savior, who is Christ the Lord. 12 And this will be a sign for you: you will find a baby wrapped in cloths and lying in a manger.” 13 And suddenly there appeared with the angel a multitude of the heavenly army of angels praising God and saying,

14 “Glory to God in the highest,
And on earth peace among people with whom He is pleased.”

15 When the angels had departed from them into heaven, the shepherds began saying to one another, “Let’s go straight to Bethlehem, then, and see this thing that has happened, which the Lord has made known to us.” 16 And they came in a hurry and found their way to Mary and Joseph, and the baby as He lay in the manger. 17 When they had seen Him, they made known the statement which had been told them about this Child. 18 And all who heard it were amazed about the things which were told them by the shepherds. 19 But Mary treasured all these things, pondering them in her heart. 20 And the shepherds went back, glorifying and praising God for all that they had heard and seen, just as had been told them.

-Christmas Sweater Partner WOD-

"Baby Grinch"
50 Burpees
50 Box Jump Overs 24/20" - 20/16" - 18/12"
50 Handstands
50 Deadlifts 95/65# – 65/45# – 55/35#
50 Double unders / 100 Singles
50 Clean & Jerk 95/65# – 65/45# – 55/35#
50 Handstands
50 Thrusters 95/65# – 65/45# – 55/35#
50 Abmat Sit ups
50 Air Squats
50 Calorie Bike
50 Handstands
50 Power Snatches 95/65# – 65/45# – 55/35#
50 Wall Ball Shots 20/14# - 16/12# - 14/10#
For Time

Warm Up – 2 sets:  10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low-ring muscle-up transitions – Wall ball / Toes to bar:  5 kip swings - 5 wall-ball shots - 2 sets:  5 kipping knee raises - 5 wall-ball shots - 1 set:  5 toes-to-bars - 5 wall-ball shots – Empty bar:  5 clean deadlift – 5 clean shrugs – 5 muscle cleans – 5 power cleans – Build up:  3 sets:  3 touch-and-go + 3 single cleans – Increase load each set – 1 set:  5 pulls on the rower - 5 toes-to-bars - 3 cleans (singles) - 1-3 muscle-ups – Use workout variations.

WOD – 14 Min AMRAP
60-cal row L2-50 cals L1-50 strokes
50 toes-to-bars L2-AHAP L1-40 abmat situps
40 wall-ball shots L3-20/14# L2-16/12# L1-30 @ 14/10#
30 cleans L3-135/95# L2-95/65# L1-20 @ 45/35#
20 ring muscle-ups L2-20 C2B pullups L1-15 Ring rows

Rounds + Reps

Strength – Push Jerk – 2-2-2-2-2-2 (2:30 per set)

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Snatch Progression:  Empty bar – 5 snatch grip deadlift – 5 hang snatch dip + shrug – 5 snatch high pull – 5 muscle snatch – 5 power snatch – Loading up:  3 sets:  1 snatch high pull - 1 hang power snatch - 1 power snatch – Increase loading to find a starting load for the workout –

Strength WOD

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.

 Post WOD - 2 sets:  :30 alt. reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets:  200-meter row - 10 inchworms to downward dog - 5 air squats with a :02 pause at the bottom - 5 up-downs - 10 reverse lunges – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 strokes (no pause) – 100m (max effort) – Box jump overs:  3 box jump overs (low box) – 3 box jump overs (med box) – 3 box jump overs (workout height) –

WOD I
500/400m Row L2-400/300m L1-300/200m
21 burpees L2-same L1-12 burpees
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”

3 rounds for time (15 Min Cap)

WOD II

Tabata Style

20 sec max squats

-Rest 10 sec-

20 sec max HOD pushups

-Rest 10 sec-

20 sec max Abmat situps

-Rest 10 sec-

8 rounds for total reps

Post WOD - 1:00 couch stretch/side – 1:00 banded shoulder stretch/side

Warm Up - 3 rounds:  :30 jump rope - :30 seated pike stretch - :20 Leg lifts (pike position) - :30 Superman hold - :20 bar hang - 1 set: - 1:00 standing calf stretch/side - 4 rounds:  :10 double-unders or attempts - :20 rest – Advanced athletes can practice triple-unders – Knees to elbows:  5 scap pulls – 3 kips + lever down – 3 knees to chest – 3 knees to elbows – C2B pullups:  3 knees to chest + lever down – 3 C2B pullups - 1 set:  5 knees-to-elbows - 5 chest-to-bar pull-ups - 10 double-unders – Use workout variations.

WOD

21-15-9
Knees-to-elbows L2-Knees as high as possible L1-Hanging knee raises
Chest-to-bar pull-ups L2-Chin over bar L1-Seated Ring pullups
– Perform 50 double-unders after each round.

For time (10 Min Cap)

Snatch Warm Up – Empty bar:  3 snatch deadlift to knee – 3 snatch deadlift – 3 snatch + shrug – 2 Snatch high pulls – 1 power snatch – 1 squat snatch

Strength – Snatch – 3-3-2-2-1-1 (3 min per set)

Post WOD - 1:00 cobra stretch to downward dog - 1:00 lat tricep stretch/side

Warm Up - 2 set:  :30 Samson lunges - :30 knee push-ups - :30 bent-over rows - :30 air squats - :30 shoulder presses - :30 scap pull-ups – Rope climb:  2 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb – Thruster:  5 full grip front squat – 5 squat stance push press – 5 thrusters – Build up:  Thrusters 5-5-5 (unbroken) (6 min) -

WOD I

7 thrusters L3-135/95# L2-115/75# L1-55/35#
2 rope climbs L2-1 rope climb L1-2 hand over hand or 4 ring rows

5 rounds for time (12 Min Cap)

WOD II

100ft farmer’s carry L3-50/35# L2-40/25# L1-30/15#

4 shuttle runs (25ft down and back = 1 shuttle run)

5 rounds for time (8 Min Cap)

Post WOD - :30 standing quad stretch/leg - :30 elevated pigeon stretch/side

Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Front squat:  10 front rack elbow raises – 1 min lat smash (roller)/side - 10 back rack elbow raises - 5 ¼ front squats - 4 ½ front squats – 3 pause front squats – 3 front squats (unbroken) – Build up:  Front squat – 5-5

Strength – Front Squat -  5-5-4-4-3-3-2-2-1-1 (3 min per set)

Post WOD – 1 min back roller – 30 sec lat smash/side – 1 min bar hang

Warm Up - 2 sets:  5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 6:  :30 row, bike, or ski - 4 inchworm + push-ups - 6 air squats - 8 up-downs – DBL DB Push presses:  2 sets:  5 dip and hold – 5 dip drive (no arms) – 5 push presses – Mini round:  2 sets:  10 dumbbell push presses, light - 200-meter run (set 2 wkg weight)  -

WOD

400-m run L2-300m run L1-200m run Bike or Row if you desire
30 double-DB push presses L3-35/25# L2-L2-25/15# L1-15/10#

3 rounds for time (12 Min Cap)

Strength – Push Press – 5-5-5-5-5-5

Post WOD – Alternating 30 reach, roll, and lifts