Holiday Schedule
Friday 12/24 – Xmas Eve –5,6,7&8am
Saturday 12/25 – Merry Xmas!
Sunday 12/26 – Normal schedule – No CTX
Monday 12/27 – Normal Schedule
Tuesday 12/28 – Normal Schedule – No CTX
Wed 12/29 – Normal Schedule
Thurs 12/30 – Normal Schedule – No CTX
Friday 12/31 – New Year’s Eve – 5,6,7,8,11 & 12pm classes. Box Closes at 1pm.
Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off
Sunday 1/2 – Normal Schedule
Warm-up
30s Each Movement*
1. Butt Kickers
2. Lateral High Knees, 3 left, 3 right
3. Spiderman Crawls
4. Lunge w/ Twist
5. Burpee Tuck Jump
6. Bear Crawl
Mobility
Calf Stretch
Pigeon Stretch
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Hero WOD
“Blake”
4 Rounds
100’ Walking Lunge with 45|25lb Plate Held Overhead
30 Box Jumps 24|20
20 Wall Ball Shots 20|14
10 Handstand Push-ups
Level 2- 3 Rounds
Level 1- 3 Rounds (20/10/5), Regular push-ups
Extra Work
Superset
a. 5×5 Each Leg
Tempo Bulgarian Goblet Split Squat
5-1-5-1*
*5s Down, 1s @ Bottom, 5s Up, 1s @ Top
b. 5×5 Each Arm
Tempo Bottoms Up Arnold Press
5-1-5-1