Just a quick heads up for those who like to plan their workouts around the holiday season.  For the week of the 20th, we will have all normal class times on Mon-Thursday.  Friday (the 24th) will be the morning classes and run through the noon class.  We will be closed on Christmas Day.

The week of the 27th will be the same as the week of the 20th.  We are not sure about Saturday the 1st yet but we will keep you posted.

7 Minute AMRAP

21 Cal Row

15 KB Swing (53/35)

9 Burpee Over Rower

***3 Minute Rest***

7 Minute AMRAP

9 Burpee Box Up & Over (24”/20”)

15 Strict Press (75/55)(95/65)

21 Lat Sit Ups (20/14)

For today, we will be on the rowers again.  The row earlier in the week was intended to be a sustained effort over a longer row.  Today’s row puts more emphasis on a faster pace for a shorter row that you will likely get to for at least 2 rounds.   We are intentionally keeping volume rather low today with some movements that will take longer to complete.   The intensity will come with the pace you move.