Warm Up - 3 sets: Bike :30 easy pace - :20 moderate pace - :10 fast pace - 2 sets: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 reverse lunges/leg - 10 single-leg toe touches/leg - Sandbag carries: 5 sandbag deadlifts - 5 sandbag to chest - 50ft sandbag carry -

Partner WOD - 20 Min AMRAP
100ft Sandbag bear-hug carry (you pick the weight)
10/7 Calorie bike
-Alternate rounds until time runs out-

Rounds + Reps

Post WOD - 1:00 cat-cow - 20 alternating lying hip crossovers - 1:00/side pigeon stretch

Warm Up - 2 sets:  :20 single-unders - :20 hollow rocks - :20 squat hold – Rest :10 between sets - 2 sets:  :20 single-single-double - :20 kipping leg raises - :20 air squats – Rest :10 between sets - 2 sets:  :20 double-unders - :20 knees-to-chests - :20 goblet squats – Rest :10 between sets – DB thrusters:  5 single DB push press/side – 3 single DB thrusters/side – 5 DBL DB thrusters (pause at bottom) – 5 DBL DB thrusters (workout pace) – Toes to bar:  5 scap pulls – 5 quick kips – 5 hanging knee raises – 5 knees to armpits – 5 toes to bar – Movement practice:  4 DBL DB thrusters – 6 toes to bar – 24 double unders (use variations as needed)

WOD

20 Min AMRAP
4 DBL DB thrusters L3-50/35# L2-35/20# L1-15/10#
6 toes-to-bars L2-knees to armpits L1-hanging knee raises
24 double-unders L2-:30 double unders L1-24 singles
– Use two dumbbells.

Total reps

Post WOD - 1:00 couch stretch/side - 1:00 calf stretch/side

Warm Up – 2:00 bike, row, ski - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 Kang squats - 20 walking lunge steps – Deadlift:  10 reps light weight (touch and go) – 9 reps add weight (reset at the bottom) – 8 reps add weight (hand release reset at the bottom) – Practice:  2 sets: 5 deadlift – 100ft farmers carry – rest 1 min –

Strength WOD

- Every 4:00 -
8 hand-release deadlifts (quick reset at the bottom)
200ft Farmers carry (must be unbroken)

Build to your heaviest load for each movement

6 sets

Post WOD – 1:00 lying figure 4 stretch/side

Warm Up - 2 rounds:  1:00 row, bike, etc. - 12 step-ups - 6 alternating Cossack squats - 3 broad jumps, easy - Every 1:30 for 4 sets:  6 alternating single-leg broad jumps
– Land on two feet – Pistols:  6 narrow stance squats – 3 narrow stance squats – 6 assisted single leg squats (rings/rig) - 6 alt. toe nail spot single leg squats – 6 heel hook single leg squats – 6 single leg squats – Practice round:  6 calories - 6 single-leg squats - 6 calories - 12 step-ups – Use workout variations –

WOD
25/20 calories L2-22/17 L1-18/13
30 single-leg squats L2-hook behind the heel L1-30 reverse lunges
25/20 calories L2-22/17 L1-18/13
90 step-ups L3-24/20” L2-20/16” L1-16/12”
– Complete the calories on any machine.

2 rounds for time (25 Min Cap)

Post WOD – 20 alternating spider man twists

Warm Up - 5:00 slow run, bike, row, or ski - 2 rounds:  10 PVC pass-throughs - 10 PVC muscle cleans - 10 PVC shoulder presses - 10 banded good mornings - 10 banded side steps, right - 10 banded side steps, left – Empty bar:  3 clean deadlifts – 3 clean high pulls – 3 power cleans – 3 push presses – 3 push jerks – 3 clean & jerks –

Strength – Power Clean & Jerk – 3-3-2-2-1-1 (touch and go) (3 min per set)

WOD – “Grace”
30 clean and jerks L3-135/95# L2-95/65# L1-65/45#

For time

Post WOD - 1:00 foam roll upper back - 1:00 foam roll calf/side

Warm Up - 3 sets:  200-meter run - 10 alternating soldier kicks - 10 alternating hamstring scoop stretches -= 5 inchworm + pushups - 5 burpees – :30 ring plank hold - :15 ring bottom hold – 5 ring pushups x 2 – Dumbbell bench:  5-5-5 (build to working weight) – Test round:  200-meter run - 10 dumbbell bench press - 5 ring push-ups - 5 hand-release push-ups – Use workout variations.

WOD

400m run L2-300m L1-200m
50 DB bench presses L3-50/35# L2-40/25# L1-30/15#
400m run L2-300m L1-200m
50 ring push-ups L2-35 ring pushups L1-30 ring pushups (walked out)
400m run L2-300m L1-200m
50 hand-release push-ups L2-35 HOD pushups L1-30 HOD knee pushups
400m run L2-300m L1-200m

For time (22 Min CAP)

Accessary work

Every 2:00
10 single-arm dumbbell rows/side

4 sets for load

Post WOD - 1:00 door pec stretch/side

Warm Up - On 6:00 clock:  20 single-unders - 10 banded side-steps in each direction - 10 alternating leg crossovers - 10 alternating standing quad stretches - 5 alternating elbow-up front-rack stretches - 5 stiff-leg deadlift + squats – 15 sec singles – 15 sec high jump singles – 15 sec running singles – 15 sec double unders – Front squat:  10 alt. front rack elbow raises – 10 back rack alt elbow raises – Build up:  Front squats – 5-5-5 – Mini round:  2 sets:  7 front squats – 15 double unders – rest 1 min –

WOD

15 front squats L3-115/75# L2-95/65# L1-45/35#
60 double-unders L2-30 double unders L1-60 singles

5 rounds for time (15 Min Cap)

Strength – Front Squat – 3-3-3-3-3

 Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot

Warm Up - :20 easy row - :20 moderate row - :20 hard row - 20 banded good-mornings - :20 easy row - :20 moderate row - :20 hard row - 15 up-downs - :20 easy row - :20 moderate row - :20 hard row - 10 push-ups - 1:00 row at workout pace - 6 step-back/step-up burpees + step over the rower - 6 step-back/jump-up burpees + step over the rower - 6 jump-back/step-up burpees + jump over the rower - 6 jump-back/jump-up burpees + jump over the rower – 10 alt DB deadlift + shrug – 10 hang sumo DB high pull – 10 DB snatches - 6-calorie row - 6 lateral burpees over the rower - 6 alternating dumbbell snatches – Use workout variations.

WOD

30-24-18-12-6 L2-24-18-12-6-3 L1-18-12-9-6-3
Cal row
Lateral burpees over the rower L2-same L1-step over
Alternating DB snatches (35/50 lb) L2-40/25# L1-30/15#

For time (20 min Cap)

Post WOD - 1:00 cat-cows - :30 doorway pec stretch/side

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.