Congrats to Shea!!! On Tuesday evening, Shea walked across the stage at KSU for her Ed. S. Instructional Technology.

Holiday Hours:

Tues, Dec 23 – Closing at 7pm sharp. No advanced class, no open gym. Foam roll at home.
Wed, Dec 24 – 6am, 9am and 12:15pm
Thurs, Dec 25 – Closed
Fri, Dec 26 – 1215, 5pm
Sat, Dec 27 – 9:30am, 10:30am
Sun, Dec 28 – 11am
Mon, Dec 29 – 6am, 12:15, 6pm
Tues, Dec 30 – 6am, 12:15, 6pm
Wed, Dec 31 – 6am, 12:15
Thurs, Jan 1 – Closed
Fri, Jan 2 – 6am, 12:15, 5pm
Sat, Jan 3 – Resume normal schedule

***PERMANENT SCHEDULE CHANGE**** Saturdays – CrossFit @ 9:30 am. Open Gym from 10:30-Noon. Trent is our new Saturday instructor and is available for specific skill work during open gym time.

Warmup
Jump Rope 3 Minutes

3x
5 Pull-ups
10 Crossover Push-ups
5 Stall Bar Leg Raises
10 Alternating Goblet Lunges

Lift
Levels 3/4
5 x 3 @ 85% of PC
Power Cleans (L3 – Hang PC if necessary)

Level 2
Hang Power Clean Practice

Levels 0/1
Clean Progression (PVC/empty bar)
Heavy Kettlebell Power Swing singles

Conditioning
“Bushido Shoshinshu”

12 Minutes AMRAP
Level 3/4
5 Squat Cleans
50 Double Unders (L3 – 25)

L4 – men BW, women 3/4BW
L3 – men 3/4, women 1/2

Level 2
15 Kettlebell Swing-Flip/catch-Squat (24/16)
25 Double Unders OR 75 Singles

Levels 0/1
10 Kettlebell Swings
10 Air Squats
75 Single Unders