Looking Ahead

This Friday will be the first of 5 Friday Night Lights.  The OPEN is upon us and we’ll be programming each of the workouts for Friday’s normal class workout.  We will also be adjusting our Friday Night Schedule to create a Community Event every week where we can support and cheer each on.  415pm will run as a normal class.  530 will be the WOD announcement, standards and start of the official event.  We expect to start warmup at 540 and begin running heats between 550 and 6.  The gym will also be “open gym” until 745 regardless of when the heats end.  Heats will be first come first serve until everyone that wants to go has gone with some special accommodations if necessary (please contact us ahead of time if that’s the case). 

RAFFLE!!!!! Every week we will feature a raffle with prizes just for showing up.  All who participate will be entered so be sure to show up and participate. 

Around the holidays we generally spend time with our relatives and close friends.  Well, this is our opportunity to spend time with our gym family doing something we love with people that make it fun.  We’re so excited to share this event with you.  :)

—The Wingman Family

Skill/Strength

Handstand Play - 10 minutes

** walking, holding, shoulder taps, progressions or just get upside down.

WOD

5 Rounds For Time

80 Lateral Jumps Over A Plate @ 45# (may touch the top, don’t have to, ski style acceptable)

14 DB Walking Lunges @ 40/25

14 Handstand Pushup

Capacity Work

5 Rounds For Time

500m Row

14 Step Ups to a box or plate (use one dumbbell from the push press)

14 DB Push Press (should be able to do a round of 14 unbroken)

Homework - Choose One

SNACK WorK

Bench Press (2111) - 5x5, rest 90 seconds

3 Sets

10 Strict Pullups

Max Ring Rows (unbroken without change in form)

For Time

100 Weighted Sit-ups, db or kb on chest, feet anchored

Strength

EMOM 10 Min

3 Power Snatch @ 75%

Conditioning

18 Min @ 75% effort

12 Box Jumps

9 Wallballs

6 Strict Pullups

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