ANNOUNCEMENT:
SAVE THE DATE:
HOLIDAY PARTY AT FRESCO’S CANTINA (31st Ave Location) ON DECEMBER 14th, 2-5pm!
HOLIDAY SCHEDULE:
Christmas week:
12/23: 10:00, 11:00 Community
12/24: 10:00, 11:00 Community
12/25: Closed
12/26: 10:00, 11:00 Community
12/27: 5:30, 6:30, 11, 12, 4:30, 5:30
12/28: 9:00, 10:00 Community
12/29: 10:00-12:00 Open Floor
New Years Week:
12/30: Normal
12/31: 5:30, 6:30, 11, 12, 4:30, 5:30
1/1: 10:00, 11:00 Community
1/2: Back to Normal
STRENGTH:
EMOM 18 of:
Min 1: 5 Deadlifts Building
Min 2: 5 Box Jumps Building
Min 3: Strict Pull-up*
——NOTE——
*Pull-up Options*
-RX = 5-10 Strict Pull-ups (may scale to band)
-FITNESS = 10-15 Ring Rows
CONDITIONING:
——RX+——
For time:
800m Run
80 T2B
80 DB Snatch @ 50/35
——RX——
8 rounds for time of:
100m Run
10 T2B
10 DB Snatch @ 50/35
——FITNESS——
4 rounds for time of:
200m Run (or 500m Bike)
20 Sit-ups
20 KB Swings
——NOTE——
-16 Minute Cap
