Workouts for 12/24 – 12/30

DECEMEBER SCHEDULE:
12/24 – No afternoon classes (Early AMs, 8:30AM and Noon only)
12/25 – GYM Closed
12/26 – 9AM class only
12/30 – For the last Sunday in December we’re interrupting our normally scheduled    CrossFit 9AM class and running DODGEBALL instead!
12/31 – No afternoon classes (Early AMs, 8:30AM and Noon only)
1/1 – GYM Closed

UPCOMING CHALLENGE: 

*100,000 meter Row Challenge*

This new challenge starts 12/31 and is a great way to kick off the New Year as well as kick into gear after the holiday blur of chaos and cookies!

Here’s how it works:

This Challenge runs Monday December 31 until January 31st and the objective is to accumulate 100,000 meters on the rower in that time! No need to do anything to sign up but to just write your name under 100,000 meter challenge on the chalkboard and you are in! It is a healthy amount of meters per day (average of 2,800 per day). You can chip away in any increments and any rowing we do in warm ups or WODs counts to your total. The only requirement is they need to update your own total meters on the board as you make progress.  To keep you on track there will be some incentives during the challenge so keep on working hard to hit that 100k goal. *out of the gym meters just take a photo and update your score once you’re back in town/gym*

 

Monday 12/24 – Early AMs, 8:30AM and Noon only

“Give me some Figgy Pudding”

Partner Chipper
10 Laps Heavy Gimmes
100 Cal Row
10 Laps DB Bearcrawl
100 Cal Ski
10 Laps SB Drag
100 Cal AD

Partition the work as you see fit. 1 works, 1 rests.

 

Tuesday 12/25  – Christmas Day

GYM CLOSED

We wish you joy all through your holidays,
We wish you good luck that forever stays.
We wish you the love of family and friends,
We wish you happy days that never end.

 

 

Wednesday 12/26 – 9AM only

WOD = Coaches Choice!

 

 

Thursday 12/27

Every 3 Mins for 15 Mins (5 Rounds)
BB, KB, DB or SB Complex
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

Then

Rope Climb Review

Then
Teams or 2
AMRAP12
P1: Ski for cals
P2: 1 Rope Climb & 2 SB get ups (1R/1L)

 

 

Friday 12/28

4 Rounds or 40 mins
50 Cals Row or Bike
400m run
30 Cal Ski
20 Walking Lunges
10 Tire flips

Key here is pacing. Longer effort so keep it steady throughout to keep moving through it. Option to do this solo or grab a partner and share the work!

 

Saturday 12/29

Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

WOD = Coaches Choice!

 

Sunday 12/30

DODGEBALL!

Sorry to interrupt your normally scheduled CrossFit class today but we figured for the last Sunday of the year why not have some even more FUN! Come join in – no experience necessary!