Merry Christmas to all!  Come in for our 12 Days of Christmas WOD (8am and 10am) or come at 9am for the hero WOD…your choice!  Remember that we only have group classes at 8am and 10am on Monday and don’t forget our Holiday Dinner next Wednesday night.

2011 CF//801 12 Days of Christmas WOD (8am and 10am)
1st Day – (1) Handstand Push Up
2nd Day – (2) Dips (Rings or Parallel Bars)
3rd Day – (3) Knees to Elbows
4th Day – (4) Pull Ups
5th Day – (5) Kettlebell Swings (70/53)
6th Day – (6) Goblet Squats (70/53)
7th Day – (7) KB Sumo DL High Pulls (70/53)
8th Day – (8) Box Jumps
9th Day – (9) Burpees
10th Day (10) – Wall Ball Shots (20/14)
11th Day – (1) 400m Run
12th Day – (1) 500m Row

This workout will be completed just like the song.  You will first complete 1 handstand push up (modified as needed).  Then you will complete 2 dips and another (1) handstand push up.  You will continue this way until the 12th day, starting with a 500m row, a 400m and so on, finally finished with another (final) handstand push up.  Confused…just show up and we’ll help you figure it out.

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“Hidalgo” (9am)
Run 2 miles
rest 2 minutes
20 squat cleans (135/95)
20 box jumps (24/20)
20 walking lunges (plate overhead – 45/35)
20 box jumps (24/20)
20 squat cleans (135/95)
rest 2 minutes
Run 2 miles

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