[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]REMINDER

We will have one class today at 9:30PM.  We will be closed Wednesday and Thursday.  Normal hours return Friday.[/text-with-icon][vc_column_text]

WOD

12 Days of Christmas

for time *

1 Muscle up (ring or bar) or HSPU (strict or kipping)
2 Broad jumps
3 Dumbbell squats (goblet/ ohs)
4 Dumbbell snatch
5 Push-ups
6 Burpees
7 Kettlebell swings
8 Jumping squats
9 See the lights sit-ups
10 Mountain climbers
11 Sandbag cleans
12 Sandbag Lunges

* Start with 1 , then 2-1, then 3-2-1 and so on. Your last round will be 12-1.

Workout notes

Today’s workout is a variation of a classic holiday CrossFit rep scheme. You’ll start with your choice of muscle up or HSPU attempt.  Movements can me scaled but your first choice should the most difficult one that you can complete as close to the movement standard as possible.    Your second round will have two broad jumps, one MU or HSPU, the third round starts with three squats before you do another set of broad jumps and one MU or HSPU.  Continue in this fashion until you get to the sandbag lunges where you will complete twelve reps to start your final round.  This workout will probably seem simple at first but we have a total of 364 reps so the volume is high! There are a lot of transitions and each set has a low rep count so keep working at a constant pace throughout the workout.  Have fun and Happy Holidays![/vc_column_text][/vc_column][/vc_row]