Hey Friends!

NEW MORNING HOURS:

• As of 2017 – (so the first one will be January 2nd) Morning classes will begin at 5:30am, though folks that want to come in for 6am or 7am are still able to do so… here’s how:
  • 5:30am class shows up (AT 5:30AM, not 5:31am or later… seriously, we’re getting out of bed to be there on the time, the least you can do is be respectful and do the same, there will be severe burpee penalties for late-comers) and warms up with the coach as usual and completes the strength close to 6am
  • at that time 6am folks show up (at 6AM, not 6:01am) and warm up with the coach while the 5:30am-ers are preparing for the metcon
  • Once warmed up, the 6am folks join the metcon with the 5:30am folks.  Then the 5:30am folks can cool down, and the 6am folks are warmed up for the strength work.
  • 6:30am folks show up and warm up with the coach while the 6am folks are tidying up their metcon stuff and warming up for the strength work. then they do the strength together and the 6am folks can cool down and head out at 7am.
  • 7am crew shows up and warms up with the coach to do the metcon with the 6:30am folks, after which the 6:30am folks can cool down and head out while the 7am folks can warm up and work on the strength stuff.
• Does that make sense?
• This way you can show up at 5:30am, 6:00am, 6:30am, or 7am and you’ll still get all aspects of the workout in 🙂
• This DOES make it more difficult on the coach – so be the awesome people you are and make it easy for them to corral folks, warm people up and help get you guys fitter.  Help us, help you.

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Strength:

In 6 Minutes:
Begin with a max set of chin ups
10 Back Squats at ~70% (heavier than you did last time)
at the end of the 6 minutes finish with another set of max chin ups – try to match or beat the first set.

Metcon – Cherry Bomb:

4 Rounds for time
12 toes-to-bar
Airdyne 30/20 Calories