WOD – Holiday Schedule

holidayhours

Holiday schedule coming right around the corner! PLEASE NOTE OUR HOLIDAY CLASS TIMES!
Sat 12/22 Normal Schedule, 8 & 9:15 am PLUS a Nutritional seminal with Liza and Erik at 10:30am.
Monday 12/24 8am and 9:15am classes only
Tuesday 12/25 Closed for Christmas!
Monday 12/31 8am & 9:15am
Tuesday 1/1 Closed for New Years!

Any drop ins joining us, your first visit is complementary!
After that, 1 day is $25
A week pass is $65
Happy Holidays!

A) SKILL FLOW

2 Rounds of 2 min each station
30 sec rest between each movement
total time (15 min)

– Peg Board
– HS Walks
– Ring Muscle-ups

// Fitness: practice: peg board half the board, HS Walk, wall walks, Muscle Ups: low rings
// Performance & Compete Rx:
As Rx written above

B) GRUNT FLOW

2 Rounds of 2 min each station
30 sec rest between each movement
total time (15 min)

– Sled Push (on Rubber)
– DB Bear Crawls
– KB Mixed Carries – Farmer, Front Rack, or OH (athlete choice)

// Weight is athletes’ choice

C) Breathe. Mindful. Mobility. Flow.

1 Rounds of 2 min each station
30 sec rest between each movement
total time (7.5 min)

– 4:7 Ratio Breath Rhythm:
(4 seconds nasal inhale, 7 seconds mouth exhale – all through diaphragm)
– Stretching:
(low back, hips, shoulders)
– Gratitude:
(what things are you grateful for, what challenges are you facing now that you are grateful for?

by Peak360° CrossFit / 12.20.2018

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