1.  Metcon For time:

25 Burpees

3RFT of: 10 Deads, 275/185

35 Double unders

10 Jumping Lunges 35/55

Then: 25 Burpees 2.  Skills 10 min Muscle up wave Minute 1 - complete 1 muscle up Minute 2 - complete 2 unbroken muscle ups Minute 3 - complete 3 unbroken muscle ups... Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.

or

10 min Dip wave (same format as above)

There is a Schedule change for the CHRISTMAS PARTY...it will be this coming THURSDAY Dec 12th @ 6:30pm in theCody Club Room

We will provide the main course and some kind of adult beverage.  If you can bring something to share that would be great!

5:15am class: Side dish/ salad

6:15am class: Appetizers

8:30am class: Desserts

5:30pm class: Any of the above or an adult beverage

Remember this is a CHRISTMAS DISCO/HIPPIE PARTY...There will be prizes for the best dressed!

*Due to the CHRISTMAS PARTY we will be canceling all morning classes on Friday and moving them to Thursday.  There will be NO evening class on Thursday but there will be an evening class on Friday.

Schedule will look like:

Monday - Wednesday: Regular Schedule

Thursday - 5:15am 6:16am 8:30am

Friday - 5:30pm ONLY