GEO Christmas Schedule and special Christmas Eve WOD

This Saturday (24th Dec) at 8am we will be running our “12 Days of Christmas” WOD.  This is an epic workout that we do every year just before we break for Christmas.  It is comprised of 12 different movements which are performed in the same way the 12 Days of Christmas song is sung.  It will all make sense on the day.

It would be great to get as many of you in as possible to take part.  Don’t be put off by the heavy weights or if there are movements in there you cannot do – you can scale.  There is also the option for you guys to pair up and work through it together.

At the end of the workout we have a bite to eat and a drink or two.  Johanna and I will bring in a Christmas ham and some other tidbits.  Miron has traditionally taken on the role of chief leg of ham preparer in the past but he is off galavanting around Hawaii so I will try to fill his big shoes (he does a really good ham!).  Feel free to bring some snacks and drinks.  The workout takes about an hour to finish (depending on if you are doing it on your own and also on the weights you choose) so we will be running the WOD past 9am.  If you need to get away, that’s cool.

Hope to see you there.

Many of you have been asking what our Christmas hours will be.  The week between Boxing Day (Monday 26) and New Years Eve (Saturday 31) will have a reduced schedule as follows:

Monday 26 to Friday 30 Dec – 9.30am and 6.15pm only

Saturday 31 Dec – 8.00am only

WORKOUT OF THE DAY

STRENGTH

A. Back Squat 3-3-3-3    

B. Front Squat with 3 sec pause at bottom 5-5-5                                   

METCON

7 mins max Burpee Box Jump Overs

***Two foot jump, two foot landing on top of box, can jump or step down to ground.  You do not have to stand tall on top of the box.

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About AB

Crossfit Coach

Posted on December 19, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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