December Fun.
Two free clinics for all members

Dec. 7 Sunday during open gym
Check out the free Introduction to Olympic Weightlifting class this Sunday with Ben. It is the basics for members with little to no experience. For those who have been lifting a while its a chance to take a step back and review your foundations. The class will run between 60-90 minutes. Check the gym wall calendar for time.

Dec. 14 Second Sunday -12nn
Rowing skills with Jamie. Learn rowing techniques that will hep improve your rowing skills and times. C2 Certified coach Jamie will show you the finer points of leg drive and stroke rate. You don’t want to miss this one!

Warm Up
1000m Row
Coaches choice

Strength
5 Front Squats @40%
5 Front Squats @50%
5 Front Squats @60%
Back Squat 5 reps @ 65%
Back Squat 5 reps @ 75%
Back Squat 5+ reps @ 85%

WOD
For time:
10 Kettlebell Swing (Russian)s, 70/53 lbs
10 Sit-up (butterfly)s
10 Push-up (hand release)s
9 Kettlebell Swing (Russian)s, 70/53 lbs
9 Sit-up (butterfly)s
9 Push-up (hand release)s
8 Kettlebell Swing (Russian)s, 70/53 lbs
8 Sit-up (butterfly)s
8 Push-up (hand release)s
7 Kettlebell Swing (Russian)s, 70/53 lbs
7 Sit-up (butterfly)s
7 Push-up (hand release)s
6 Kettlebell Swing (Russian)s, 70/53 lbs
6 Sit-up (butterfly)s
6 Push-up (hand release)s
5 Kettlebell Swing (Russian)s, 70/53 lbs
5 Sit-up (butterfly)s
5 Push-up (hand release)s
4 Kettlebell Swing (Russian)s,
70/53 lbs 4 Sit-up (butterfly)s
4 Push-up (hand release)s 3 Kettlebell Swing (Russian)s,
70/53 lbs 3 Sit-up (butterfly)s
3 Push-up (hand release)s
2 Kettlebell Swing (Russian)s, 70/53 lbs
2 Sit-up (butterfly)s
2 Push-up (hand release)s
1 Kettlebell Swing (Russian), 70/53 lbs
1 Sit-up (butterfly)
1 Push-up (hand release)