Have a holly jolly Christmas!!!

CHISTMAS TIME IS HERE!!! ENJOY YOUR HOLIDAY!!!!!

HOLIDAY SCHEDULE:
December 24th
6am
10:00am
12pm
3:30pm
December 25th- Christmas Day closed
December 26th- normal schedule plus noon class

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-back ext.
-goblet squats
-handstand kick ups
-double unders

Then

FITNESS:
“12 days of xmas”
complete the following for time:
1 TGU, 35/18
2 plank walk out
3 ring row
4 PP @ 75/55
5 burpees over barbell
6 PC @ 75/55
7 wall ball, 14/10#
8 push ups
9 double unders
10 walking lunge steps
11 cal on rower
12 kb swings @ 35/18#

PERFORMANCE:
“12 days of xmas”
complete the following for time:
1 TGU, 55/35#
2 HSPU
3 CTB pull ups
4 PJ @ 135/95
5 burpees over barbell
6 PC @ 135/95
7 wall ball, 20/16#
8 ring dips
9 double unders
10 walking lunge steps
11 cal on rower
12 kb swings @ 70/55#

*this workout goes just like the song, round 1 = 1 TGU per arm, round 2 = 2 HsPU + 1 TGU per arm, round 3 = 3 CTB pull ups, 2 HSPU, 1 tGU/arm, round 4 = 4 PJ, 3 CtB, 2 HSPU, 1 TGU/arm etc… until you finish all 12 rounds (day’s of xmas)

“Victory doesn’t favor the righteous nor the wicked; only the prepared”

TO SAVIN ROCK CROSSFIT,
WE JUST WANT TO WISH YOU GUYS AND GALS A HAPPY HOLIDAY AND AN AWESOME NEW YEAR. YOU ALL ARE DOING AN AWESOME JOB AND SHOWING SO MUCH GROWTH IN THE LAST 6 MONTHS. WE REMEMBER WALKING IN HERE AND PEOPLE NOT BEING ABLE TO DO DOUBLE UNDERS AND PULL UPS AND NOW YOU ALL ARE RIPPING THEM APART. WE ARE GOING TO CONTINUE TO SUPPORT YOU GUYS THROUGH THIS ADVENTURE WITH CALL FITNESS AND HEALTH. NEW THINGS ARE COMING TO SRCF AND WE ARE VERY EXCITED ABOUT THEM. WE ARE TRULY GOING TO GIVE OUR ALL IN 2014 TO GET YOU ALL WHERE YOU WANT TO BE. SO STICK WITH IT, KEEP FIGHTING, AND LETS CONTINUE TO ALL GROW TOGETHER AS PEOPLE AND ATHLETES. KEEP KILLIN IT SRCF. YOU GUYS AND GALS ARE ALL AWESOME!!!!!!!
FROM NEIL, DAN, MENA, AND CESAR