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Quick Announcements:

Christmas and New Years Schedule:
- Monday 12/18 – Saturday 12/23 are normal hours
- CLOSED Monday 12/25 and Tuesday 12/26
- Wednesday 12/27 – Saturday 12/30 are normal hours
- CLOSED Monday 1/1/18
- Evening (6&7pm) on Tuesday 1/2/18
- Wednesday 1/3/18 we return to normal hours

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Mindset:

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
–Maya Angelou

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Nutrition:

Load up on those cocktail meatballs when they are passed around. Protein and fat will keep you satiated and squash any sugar cravings.

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Movement:

A. Warm-Up:
Non-dominant hand Dodgeball
*If you get out – 10 burpees

B. Metcon:

EMOM – 5 Minutes –
30 Double Unders
Pushups

*Every minute, complete 30 DU and use the remaining time to complete as many pushups as possible
*Only Pushups count to final score

– 10 mins of setup/rest –

Metcon #2:
EMOM – 10 Minutes
5 Power Snatches (95/65)
Burpees

*Every minute, complete 10 snatches and use the remaining time to complete as many burpees as possible.
*Unfinished snatches subtract from your final score (scale accordingly)

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Recovery:

200m to find your soul…

Friday…12/22/17

A NEW YOU STARTS HERE