11.27.2017 MAIN FRAME 8

This entry was posted in SFXF Workouts on by

WOW, where does the time go!!!! Here it is the holiday season. Tami and I hope you all had a fantastic Thanksgiving and now it is time to get ready for Christmas. This year the Stand Firm Christmas party will be on Saturday evening, December 16th. Doors open at 5:00 with the festivities starting at 5:30. Bring some food to share, and the beverage of your choice. This year we are going to have a Secret Santa gift exchange instead of the white elephant.
Here is how the Secret Santa will work:
1. If you want to participate, sign-up on the white board in the gym this week by the last class on Thursday, (11/30).
2. On Friday, (12/1), you will be notified as to who’s Secret Santa you are.
3. You cannot spend more that $20 on your Secret Santa gift. Less is even better. Be creative. Re-purpose.
4. Bring your Secret Santa gift to the gym and place it under the Christmas tree. Snooping will be encouraged.
5. We will open the Secret Santa gifts at the Christmas party.
6. You do not have to attend the Christmas party to take part in the Secret Santa gift exchange.

 

As part of the Christmas party we will have an UGLY SWEATER contest.  Prizes will be awarded, so start thinking about it.  

 

 

 

Warm-up: Coaches Choice

Strength: Squat Clean*/Front Squat
(1+2/75)2       (1+2/80)2        (1+2/85)3
On the 2 min.
*1RM

WOD: MAIN FRAME 8

For time:
21,18,15,12,9,6,3 reps of
Hang Power Snatch 75/55
Overhead Lunges 75/55

Icing: Tabata ab mat sit ups.