9:15 am class only

WOD:
Option 1:
22 min AMRAP
22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35)

Option 2:
22 min AMRAP
22 Wall Facing Split Stance
22 Air Chair Arm Circles
22 Corner Arm Circles
22 Alternating V-Ups
22 meter Prowler Push

Holiday Schedule:
Monday (27th) - Friday (31st)
6am, 9am, 12pm, 4:15pm

WOD:
Option 1:
10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)

*Score = Time it takes to complete the workout

Option 2:
20 - 19 - 18.. 1 
Slamballs
Calorie Row
Kneeling Landmine Press 

Holiday Schedule:
Monday (27th) - Friday (31st)
6am, 9am, 12pm, 4:15pm

WOD:
TEAMS OF 2
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50's/35's)

Switch After Partner Completes:
600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer's Carry

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom for 20 mins

Holiday Schedule: 
Monday (12/27) - Friday (12/31)
6am, 9am, Noon, 4:15pm 

WOD:
Option 1:
[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Option 2:
24 min AMRAP
18/12 Calorie Bike
21 Russian Swings (53/35)
9 Chin-Ups (banded or low bar)
9 Pull Throughs (L/R=1 rep)
18 Shuttle Sprints

Holiday Schedule: 
Monday (12/27) - Friday (12/31)
6am, 9am, Noon, 4:15pm 

WOD:
Option 1:
A. Barbell Thruster
Every 2:00 x 5 sets

10-8-6-4-2
Barbell Thursters

B. For Time
30 DB Thrusters (50's/35's)
50/35 Calorie Bike
150 Double-Unders

Option 2:
5 Rounds
200m Run
20 Plate Reverse Lunges 
50 second Banded Air Chair
40 Russian Twists

*pick your poison with plate - use rotation in torso while reverse lunging

Holiday Schedule: 
Monday (12/27) - Friday (12/31)
6am, 9am, Noon, 4:15pm 

WOD:
Option 1:
A. Power Snatch Complex
Build to a heavy set of:
1 High Hang Power Snatch
1 Hang Power Snatch (above knees)
1 Power Snatch (floor)

B. 9 min AMRAP
3 Hang Power Snatches (75/55)
3 Burpee Pull-Ups
6 Hang Power Snatches
6 Burpee Pull-Ups
9 Hang Power Snatches
9 Burpee Pull-Ups


Option 2:
18 min AMRAP
12 Ring Rows
16 DB Sit-Ups (35/20)
20 DB Step Ups 
24 Floor2Bar Touches

*keep db same weight, think light and fast*
*keep db on chest during whole sit-up*

Holiday Schedule:
Thursday: 5am, 6am, 9am, noon, 4:15 open gym only
Friday & Saturday: Closed
Monday 27th- Friday 31st we are running a limited schedule
no 5am or 5:30pm class that week - 6am, 9am, noon, and 4:15pm only

WOD:
Option 1:
12 Days of Christmas
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24"/20")
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Wall Balls (20/14)
12 Calorie Bike or 12oz beer

Option 2:
12 Days of Christmas
1 Burpee 
2 Air Squats 
3 DB Strict Press 
4 DB Reverse Lunge 
5 Push-Ups 
6 V-Ups 
7 Supermans 
8 Step Ups
9 DB Squats 
10 Single DB Sit-Ups 
11 DB Deadlifts 
12 oz Beer... or DB Thrusters

Holiday Schedule:
Thursday: 5am, 6am, 9am, noon, 4:15 open gym only
Friday & Saturday: Closed
Monday 27th- Friday 31st we are running a limited schedule
no 5am or 5:30pm class that week - 6am, 9am, noon, and 4:15pm only

WOD:
Option 1:
10 - 9 - 8 - 7- 6 - 5 - 4 - 3 - 2 - 1
Strict Pull-Ups
DB Bench Press (50/35's)
*100m Farmer's Carry after each round*

Option 2:
5K Row
300 Double-Unders
100 Single DB Step Ups

*38 min cap*

WOD:
Option 1:
A. 5 Rounds
15/12 Calorie Bike
10 Burpees

B. Back Squats (with an 18 min clock)
3 @ 60% of 1RM
3 @ 68%
8 @ 73%
8 @ 73%
8+ @ 68%

Option 2:
TABATA (8 full rounds at each movement)
Floor2bar Touches
Side Plank (Left)
Side Plank (Right)
Walking Lunges
Plank UPs
Banded Air Chair

WOD:
Option 1:
20 min AMRAP
8 Alternating DB Snatches (50/35)
8 Toes2Bar
250m Row

Option 2:
5 Rounds
1 min Prowler Push
1 min Single DB Push Press
1 min Bike
1 min Rest



CFMV will miss you, Nora!
Good luck on your newest adventures!