Dec 9 – Dec 15, 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 13!

On December 7 Caitlin held a kipping clinic. If you’re close to kipping or you’re feeling like your technique could use a tune up, don’t miss the next one!

Bring A Friend Week was 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 Eve Day: Classes at 9am and Noon with Open Gym available from 8:30 am until 1:30 pm.

Christmas Day: 1 Class at 10 AM with Open Gym available from 9:30 am until 11:30 am.

December 26: Classes at 9am, Noon, and 4:30pm with Open Gym available from 8:30 am until 6:00 pm.

Programming album for this week: Black Flame by Bury Tomorrow.

Monday December 9, 2019

1A. 2 Ct Pause Back Squat, x5@9 Load Drop 2

1B. 6 sets of 50% of Max push ups.

3 Rounds for time of:

5 Thrusters

10 Hang Power Cleans

15 Front Squats

Rx: 135/95

Rx+: 165/115


1A. Squat Clean + Power Clean + 2 Push Presses for 5 hard sets.

1B. 4 sets 6-8 Nordic Curls.



10 Toes-to-bar

12 AKBS 53/35

Rx+: Strict HSPU, Alt. sides touching TTB, 71/53


Sweat Class WOD 9 AM

For Time:

30 DB/KB Bench Press 50/35lbs

Walking Lunges Around the rig

40 Renegade Rows 50/35lbs

Walking Lunges

50 DB/KB Dead Lift 50/35lbs

Walking Lunges

40 Renegade Rows

Walking Lunges

30 DB/KB Bench Press


  1. Deadlift 6 sets of 3 @ 80% every 90 seconds.
  2. Fight Gone Bad

3 Rounds of 1 minute per station:

Wall balls, 20/14

Sumo Deadlift High Pulls, 75/55

Box Jumps 20″

Push Press, 75/55

Row for Calories

Rest 1 min.


1A. Incline Bench Press 10RM, then 3×6-8

1B. Chin ups for 3-5 sets of 10. If 3×10 is solid, add weight to bring reps down to 5-6.

5 Rounds of:

2 Turkish Get ups per side

6 KB Halos per side

20 Alt. KB Clean + Lunge + Push Press

Rx: 44/26

Rx+: 53/35



With a parter in 29 Minutes:

5 rounds of

Minute 1: wall ball shots

Minute 2: toes to bar(HKR)

Minute 3: Box Jumps

Minute 4: DB Push Presses

Minute 5: Row for Cals

Minute 6:Rest

Partners Switch every 30 seconds





THE NIGHTMARE BEFORE FITMAS STARTS AT 6PM! There are no PM classes. Open gym is available.

1A. Front Squat 5×5 @ 80-85%

1B. 3-5 sets of deficit HSPU.

Death by…

Cleans 165/105 +1 per round.

Burpees +2 per round.

Pull ups +2 per round.

Each exercise is capped at 8 min. If you fail a round, continue at your pace until time elapses.

Rx+: 225/165, BMU


AMRAP 25 with a partner of:

8 Deadlifts 225/155

80 Double Unders

16 AKBS 71/53

Run 200m together.



For Time
80 Air Squats
40 American KBS (53/35)
20 pull ups/Ring rows

64 Air Squats
32American KBS (53/35)
16 pull ups

50 Air Squats
25 American KBS (53/35)
12 pull ups

32 Air Squats
16 American KBS (53/35)
8 pull ups

16 Air Squats
8American KBS (53/35)
4 pull ups

8 Air Squats
4 American KBS (53/35)
2 pull ups



4 Rounds for time of:

5 C2B Pull ups

10 4 Count Flutter Kicks

20 Jumping Lunges (Alt.)

40 Mountain Climbers (L+R=1)

80 Single Unders.