Dec. 24th – Open From 7am – 12pm
Dec. 25th – Closed
Dec. 26th – Open From 7am – 12pm
Dec. 31st – Open From 5am – 12pm and 3pm – 6pm
Jan 1st – Open From 9am – 12pm
Jan 2nd – Open Regular Hours
5 Rounds for Time:
20 Double Unders
10 Back Squat 115/75
5 Handstand Push Ups
We are going to take these next 2 weeks off of the strength program. With the holiday hours and schedule it is going to be difficult for a lot of people to be consistent so we will begin again with the new cycle after the first of the year.
Airdyne – 5 x 40 Cal AFAP Rest 1:1
Running – 6 x 400 m Run Rest 1:1
Rowing – 10 x :45 Row Rest 1:30
400 m Run
20 Leg Swings
10 Single Leg Squats
1:00 Calf Stretch Against Wall
25 PVC Pass Throughs
20 Sledge Hammer Swings
15 Bottoms Up KB Press
10 KB Windmill
This is a long Benchmark Workout. We will be starting this workout on 1 hour intervals. The first WOD will be starting at 7:15 and will be running again at 8:15, 9:15, 10:15 with the final WOD starting at 11:15.
Workout of the Day
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
3 rounds for Time
800 m Run
40 Sit Up Stand Ups
10 Double Unders to Start Every Round
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Hang Clean 155/105
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Reps Ring Dips
4 Rounds for Time:
15 Push Press 75/55
15 Overhead Squat 75/55
15 Jumping Back Squat 75/55
Workout of the Day
50-40-30-20-10 reps for time of:
CHRISTMAS PARTY CHANGE OF PLANS!!!!!!
Unfortunately we were unable to get as many people to sign up for the party as originally planned due to everyone’s busy holiday schedule. We had to cancel the larger venue and move the party to our home. We will still have the DJ and have just reconfigured our front room for dancing. Chef is retooling the menu a bit to be more practical for a house party and we expect to have that menu ready tomorrow night for publication.
Now for the good news – we will be able to provide all beverages including an open bar. The price will also be reduced to $40.00. Those of you who have already paid will get $5.00 per person refunded to you. Those of you who have not gotten your money to Terry need to do so no later than Tuesday to be included in the final count for the Chef.
The party starts at 6:00 pm and ends a midnight. The address is 2103 E. Bartlett Place, Chandler AZ 85249. Our neighborhood is on the Northeast Corner of Cooper and Chandler Height (best entrance is on Chandler Heights. We are the first house on the left. Stop by the office for the gate code. Terry’s cell phone number is 602-561-3132 in case you forget to get the code ahead of time.
We have found in our years of event planning that sometimes when things don’t go according to plan, that is when we have the best time! We are looking forward to spending this holiday party with all of our wonderful CrossFit friends!
Thank you to all of you who donated gifts to the families we adopted this year. We delivered the presents on Saturday afternoon and as usual it was an amazing day and was so great to see the look on the kids faces as the gifts just kept coming in. It means so much to see you all get behind such a good cause. Thank you again.
12 Min AMRAP:
5 Ring Dips
15 BB Thrusters 95/65
Week #6 of the Strength Program. We are going to move to a Wendler style program next.
Aridyne: 20 x 10 Cal / Rest :30
Running: 3 x 1 Mile TT
Rowing: 4 x 500 m Row / Rest 5:00