December 20, 2016

A. Muscle Up Strength
6 min EMOM:
1st – Ring Dips
2nd – Ring Pull Ups
1 min Rest
6 min EMOM:
1st – Strict Muscle Up/Muscle Up Transitions
2nd – :20 hollow hold and :20 arch hold

B. For Time:
Three Rounds:
10 Knees to Elbow
10 Slam Ball (50/35)
Right into
Three Rounds:
15 Toes to Bar
15 Wall Ball (20/14)
Right into
Three Rounds:
20 Abmat Sit Ups
20 Jumping Lunge

Box News:
Holiday Party!
We’ll be having a gym holiday party tonight at 6:30! There won’t be a 6:15 pm class that night, but instead we’ll eat dinner and play some games! If you’d like to bring something, please choose a side or dessert. See you there!

2017 Nutrition Challenge!
The New Year is only a couple weeks away! We are going to start 2017 off strong with our annual nutrition challenge. The challenge will run from January 2nd through March 3rd. We are going to have a meeting Thursday, December 29th at 6:15pm, where we’ll go over all of the details and get you ready to tackle this challenge! Watch for a sign up sheet at the gym and more details to come soon!