Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
2 Rounds
30 KB Swings
30 Squats
Complete as many rounds as possible in 20 minutes of:
Run 800m
20 Toes to Bar
20 SDHP 75lbs/55lbs
Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
150 Mountain Climbers
50 Situps
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
NO CLASS THURSDAY. CLASS AT 10AM SATURDAY AT CL.
25 burpees
25 airsquats
25 mountain climbers
IDENTIFY KB WEIGHT FOR EACH MOVEMENT IF UNABLE TO DO PRESCRIBED WEIGHT. YOU MAY SUBSTITUTE A DB FOR KB IF NEEDED
3 rounds:
30 KB swings 53/35#
6 KB push press each arm 53/35#
20 Goblet squats 53/35#
6 KB stationary lunges each leg 53/35#
10 SDHP 53/35#
Use weight based on your fitness level but try to challenge yourself. Scale/modify as necessary.
Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
Remember, Monday is our only class this week!!!
2 Cartwheels -> Side to Side Line Hops from Cone to Cone -> Sideways Plank walk from Cone to Cone
Team Stations WOD:
As a team, complete 3 Rounds of 30 seconds at each station. Rest 1 minute between rounds.
1. Pushups
2. Stationary Lunges
3. Deadlift (with a bottle or med ball)
4. Jumping Jacks
Game: Knees out Freeze Tag. Rules are the same as regular freeze tag, except this time when you are frozen you have to hold the bottom of a squat. In order to “unfreeze” someone, another person has to stand next to them in the bottom of the squat position and then drive their knees out toward each other
Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
2 rounds:
15 KB Swings
10 burpees
Every minute on the minute for 12 min:
8 burpees
20 DU or 60 singles
Class Schedule for New Year’s Week:
Monday – Wednesday: Normal Schedule
Thursday (New Year’s Eve): One class at 9:30 am at Cheat Lake
Friday (New Year’s Day): No Class
Saturday: Class at 11:00 and 12:30 at Mylan
Row 1000m
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
***Class schedule for the week of Christmas:
Monday – Wednesday: Normal Classes
Thursday (Christmas Eve): No Class
Friday (Christmas Day): No Class
Saturday: Normal Classes (11 & 12:30) @ Cheat Lake
Coaches choice
Type the details of the metcon
Coaches choice
***Class schedule for the week of Christmas:
Monday – Wednesday: Normal Classes
Thursday (Christmas Eve): No Class
Friday (Christmas Day): No Class
Saturday: Normal Classes (11 & 12:30) @ Cheat Lake
2 Rounds
30 KB Swings
15 Burpees
Complete 3 Rounds for time of:
Run 400m
30 KB Swings 53lbs/35lbs
15 Ring Dips
***Class schedule for the week of Christmas:
Monday – Wednesday: Normal Classes
Thursday (Christmas Eve): No Class
Friday (Christmas Day): No Class
Saturday: Normal Classes (11 & 12:30) @ Cheat Lake
3:00-5:00 Minutes From Cone to Cone:
2 Burpee Broad Jumps -> Sprint
4 Backward Lunges -> Backward Jog
4 Super Slow Squats -> Side Shuffle Left
2 Spins -> Side Shuffle Right
3 Rounds of:
20 sec Front Squats
20 sec Stinkbug Pushups
20 sec Single Leg Balance (10 sec L/10 sec R)
20 sec Toe Touches (Standing, opposite hand to opposite foot)
Game: Capture the Christmas Tree (Flag). The class is divided into two teams, one on each half of the playing area. In the back of each teams playing area place a flag. The object of the game is to get the opposing teams flag and return it to your side of the field without having any flags removed. The first team to do this is the winner. A player that has a flag removed while attempting to steal the opponents’ base flag is sent to a designated area (Grinch cave). That player remains in the cave until touched by a teammate that has both flags on and escorted back to his/her own territory. Once a player is released from the cave, they are entitled to a free walk back to their own territory as long as his/her hands are joined with the rescuing player. A player released from the cave must go to their own territory before attempting to capture the opposing teams flag. A player may not have their flags removed while they are in their own territory.
***Class schedule for the week of Christmas:
Monday – Wednesday: Normal Classes
Thursday (Christmas Eve): No Class
Friday (Christmas Day): No Class
Saturday: Normal Classes (11 & 12:30) @ Cheat Lake
MAKE UP CLASS FOR THURSDAY WILL BE AT MP SATURDAY AT 10AM!
If you do not have a 1RM find it!
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats