Dec 2 – Dec 9, 2019

We’re supporting the Carolina Family Services this year! They are hosting their 3rd annual Christmas with Santa event where they are giving toys out to our community in need AND free pictures with Santa.  Their goal is 500 toys and they are currently half way there! Please leave unwrapped gifts around the Christmas tree. Ages are 16 & under with a minimum gift amount of $10. They really need infant/toddler age AND older teenager items. All toys due by THIS FRIDAY, December 6!

On December 7 Caitlin is hosting a kipping clinic. If you’re close to kipping or you’re feeling like your technique could use a tune up, get in here!

Bring A Friend Week is December 1-8. As a special thank you, we’re gifting $50 to your friends towards their first month of membership or their Fundamentals Course. If your friends can fill out the WAIVER beforehand, it will speed up getting them into class!

Sign up for the Nightmare before Fitmas today! Our gym Christmas party is coming up on December 13 at 6pm. If you don’t have a partner, we’ll find you one! There will be no PM classes on Fri 13th.

Holiday Schedule:

Christmas Day: 1 Class

Christmas Eve Day: Classes at 9am, Noon, and 4:30pm with Open Gym available from 8:30 am until 6:00 pm.


Programming album for this week: London Calling by The Clash.

Monday December 2, 2019

1A. Back Squat, 3RM, then 3×1

1B. Max Reps Push ups then 3×50%.

3 Rounds for time of:

500m Row

8 Power Clean + Front Squat + Push Press, 105/75

30 Mountain Climbers, L+R=1


Rx+: 155/105, 50 Mountain Climbers


1A. Hang Power Snatch 5 sets of 2.

1B. Nordic Curls for 3-5 sets of 6-8.

4 Rounds for time of:

12 Burpees

16 Russian KB Swings

20 Sit ups

24 KB Lunges

Rx: 53/35



4 Rounds For Time

12 Burpees

16 Russian KB Swings 53/35

20 Sit ups

24 KB Lunges 53/35

*15 Minute Cap

Then, at minute 20 start Death by calories on the Rower

1 cal in first min.
2 cal in second min.
3 cal in third min…and so on



1A. Deadlift EMOM 8 sets of 3 ~75%.

1B. 3 Sets of 3 Rounds of Cindy

4 Rounds for time of:

Row 20/15 Cals

20 Wall Balls 20/14

50 Double Unders

20 DB Snatches, 50/35


1A. Incline Bench Press 12RM, then 2×8-10

1B. Chin ups for 3-5 sets of 10

4 Rounds of 1 minute each:

Goblet Step Up, 24/20

1 Arm KB Ball Press

Alternating Russian KB Swings

KB Figure 8s

Rx: 44/26


Sweat Class WOD

5 rounds for time of:
8 DB Hang Squat Cleans 50/35
250-meter sprint
20 DB snatches, 10 each arm
Rest 2 minutes


1A. Front Squat 3×5 between 77-82%

1B. Deficit Handstand Push ups for 3-5 sets leaving 2 RIR.

Partner Barbara

5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
Rest 3 minutes.


AMRAP 22 with a partner of:

15 Wall Balls

10 Burpees

5 Ground to overhead, 115/75


Partner 1 begins with the AMRAP while partner 2 runs 200m. Partners alternate on completed 200m runs. Score = Rounds and Reps of AMRAP.




DBL KB Thruster 53/35

Pull Ups/Ring Row

Mountain Climbers

American Kettle bell Swing

Row for Cals(1 cal=1 rep)

*4 mins/8 rounds per exercise, rest 1 minute between exercises

*Score is lowest score of all 5


8 Rounds for time of:

Run 200m

8 Burpee Box Jumps, 24/20

12 American KBS, 53/35

16 Lying Leg Raises