WEEK OF 12/16/24
Holiday Week Schedule
It is hard to wrap my brain around that it is almost the end of the year already. A most exciting time of year for that matter. So let’s kick off our holidays in style (as usual) with 12 Days of Fitness. It is one of the fun and festive workouts of the year that traditionally always gets people into the spirit of the season. Registration is open for the three class times. Please head over into your app calendar and register. It is a partner WOD and I can have up to 40 people per time slot. So that would be 20 teams of two. Both partners need to register! It is recommended that seasonal attire is worn :0)
Holiday CrossFit Class schedule:
12/24 – Tuesday
“12 Days of Fitness” 6:30am, 8:00am, 9:30am
Registration is required in the Wodify App
12/25 – Wednesday
Merry Christmas (CFG CLOSED)
12/26 – Thursday
Open Gym 4:00pm – 7:00pm
12/27 – Friday
Open Gym 8:00am-12:00pm
12/28 – Saturday
Standard Schedule
12/29 – Sunday
Open Gym 8:00am
12/30 – Monday
Standard Schedule
12/31 – Tuesday
6:00am, 7:00am, 9:00am, Open Gym 10:00am-12:00pm
1/1 – Wednesday
8:00am, 9:00am, Open Gym 10:00am-12:00pm, 12:00pm
1/2 – Thursday
Back to Normal Schedule
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Monday, December 16th
5/3/1 – Cycle 4 – training max: 90% +30lbs of current heavy single
Deadlift 3
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+
Non-Barbell Option
Every 2 minutes x 6 sets:
10 Pendlay Rows
100m Ski Sprint
WOD
“Heatseeker”
For time:
15 Power Snatch (115/73)
30 Box Jumps (24/20)
15 Power Snatch (115/73)
Time Domain: 3-7 minutes
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Tuesday, December 17th
WOD
3 x 5 minute rounds choosing one machine for all three rounds:
Row 500/400m
OR
Ski 500/400m
OR
Bike .7/.6 mi
then
5 x 3 minute rounds choosing one machine for all five rounds:
Row 250/200m
OR
Ski 250/200m
OR
Bike .4/.3 mi
Time Domain Goals:
5 minute rounds: 2 minutes or less
3 minute rounds: 1 minute or less
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Wednesday, December 18th
5/3/1 – Cycle 4 – training max: 90% +15lbs of current heavy single
Shoulder Press 3
Every 2 minutes perform
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
70% x 3, 80% x 3, 90% x 3+
Non-Barbell Option
Every 2 minutes x 6 sets:
12 DB Shrugs
12 Barbell Curls
WOD
“Atomic Bomb”
AMRAP in 10 minutes:
4 Squat Clean Thrusters (135/93)
12 Pull-ups
Goal: 5-7 rounds
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Thursday, December 19th
Sleds
Every 3 minutes x 10 sets:
90/60lb Push x 40yds
Perform 5 Strict Hanging Knee Raise and 10 Abmat Situps after each set
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Friday, December 20th
5/3/1 – Cycle 4 – training max: 90% +30lbs of current heavy single
Back Squat 1
Every 2 minutes perform:
Warm-up sets:
40% x 5, 50% x 5, 60% x 3
Work Sets:
75% x 5, 85% x 3, 95% x 1+
Non-Barbell Option
Every 2 minutex x 6 sets:
20yd Walking Lunges
20yd Suicide on Turf
WOD
“Machinehead”
For time:
Row 500m
100 Double-Unders
50 Burpees
-Compare to 1/10/23
-Time Domain: 5-10 minutes
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Saturday, December 21st
Fitness with Friends
WOD will be posted Friday evening
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Sunday, December 22nd
OPEN GYM
8-10am
