The holiday season is officially here!  Start the first full week of December off right! Fight off those extra calories from all of the holiday parties and the food and drinks that go along with them!

The programming for most weeks is balanced in a way that will allow 5 days of exercise without over-training one area of the body.  So even on the days that you are sore come in and move a little to help recover!

Monday
To kick off the week we will attack the legs! Back squats, Front squats, Box jumps oh my! We are going to get after some strength work to start and finish with a 5 round fight gone bad style WOD. Come in ready to rack up those reps!

Tuesday
I put todays workout on my schedule a long time ago and have been looking forward to it since! This press complex will combine 4 different presses into one. Over 5 sets you will build up to a max complex of 1 Thruster + 1 Push press + 1 push jerk + 1 split jerk. Following our lifting session we get a quick cardio session in with 100 calories for time on the rower.

Wednesday
Spend your hump day working through this 10-1 ladder of squat snatch and chest to bar pull-ups and you’ll have no problem surviving the rest of the week. If the WOD wasn’t enough for don’t worry, we will have some accessory work to close up the day.

Thursday
3 for the price of one is the deal of the day. Three 5 minute amraps is whats happening here on this 4th day of the week. Come ready to bust your butt through these quick WODs.

Friday
To finish the work week we have a standard 6 round CrossFit WOD combining deadlifts, burpees and double unders. Nothing fancy here just some hard work and mental toughness!

Saturday
For the partner WOD this Saturday will be attempting a variation of a movement we do often.  I’ve been wanting to add this in for a while so i’m excited!  All you need to perform this is your body so don’t worry about not being able to get after this one, you’ll be fine!

Sunday
Endurance WOD this week will be a bit different style so come in with an open mind and your inhaler if you need one.