12 / 23 / 2014



Christmas Eve Dec 24 – 1 Class Only 9:00 AM

Christmas Day Dec 25 – CLOSED

Day after Christmas Dec 26 – Two classes only. 9:00 AM & 5:00 PM

Knights Christmas Potluck Dec 27th – 6:00 PM
There is a signup sheet for the Potluck at the gym.

New Years Eve – Normal Morning Classes, 3:00, 4:00 and 5:00 PM Evening Classes Only. Closing at 6:00 PM.

New Years Day – CLOSED

General warmup. We’ll start with opening up the hips and hamstrings Next, we will get the calves, pecs and delts.

EMOM 7 min
4-6 Ring Dips

We continue to work on our Ring Dips. Hopefully at this point you have been able to increase the difficulty of your reps, even if only for a couple of sets. The hollow body gymnastic position is key to keeping form throughout the range of motion. If you’re not familiar with what that is, please ask a coach.

For Time
30 Deadlifts (185/125)
20 Double Unders
25 Deadlifts (185/125)
20 Double Unders
20 Deadlifts (185/125)
20 Double Unders
15 Deadlifts (185/125)
20 Double Unders
10 Deadlifts (185/125)

Comp:  225 / 155

Here is where that dead start Deadlift work will help us cycle through more reps with stronger form than before. Who doesn’t love a WOD where the reps get lower each round? Efficient Double Unders will be the difference maker in this WOD.

Post WOD
Roll quads, hamstrings, glutes, calves and achilles. Lax ball the triceps

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