12.11.20 Workout of the Day

Red Friday’s
Wear your RED and Remember Everyone Deployed 🇺🇸.

415 Class
We have added a Friday Open Gym class for this week.

Birthdays
Happy Birthday Cathy Cavner

Member Local Business Christmas Promotion
As Christmas is approaching, we want to support our local businesses. If any business is offering Christmas promotions, please contact Martin or Amber. We will put together a list & share with you all on Monday. #supportlocal

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Sign-ins
Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training.

Barbell
“Green Monster”
3 RFT
50 wall balls (20/14)
25 T2B
10 Devil’s Press (50/35’s)

Interval
Conditioning
On the every 3 minutes x 8 total rounds
ODD: 400 m run or 400/300m ski or row
Remaining time max weighted DB/KB abmat sit-ups (35/20)
Rest 1 minute
EVEN: 400 m run or 400/300 m ski or row
Remaining time max jump rope
Rest 1 minute