The WOD for 12.28.12 is…

10 Power Clean 20 KB Swings
9 Power Clean 18 KB Swings
8 Power Clean 16 KB Swings
7 Power Clean 14 KB Swings
6 Power Clean 12 KB Swings
5 Power Clean 10 KB Swings
4 Power Clean 8 KB Swings
3 Power Clean 6 KB Swings
2 Power Clean 4 KB Swings
1 Power Clean 2 KB Swings

Power Clean 155/105
Kettlebell 55/35

The WOD for 12.22.12 is…

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CFNX 12 Days of Christmas

1. Hand Stand Push Up
2. Turkish Get Ups
3. Strict Pull Ups
4. Dive Bomber Push Ups
5. Ring Dips
6. Toes-to-Bar
7. Bastard Sit Ups
8. Burpees
9. Box Overs
10. Kettlebell SDHP
11. Kettlebell Swings
12. Two-For-One Wall Balls

Perform this in the same style as “Twelve Days of Christmas”

Schedule for Next Week:

Monday 2.24
Open Gym 9:00-10:30 All other classes cancelled

Tuesday 2.25
CLOSED

Wednesday 2.26
4:30 and 5:30 PM Classes Only

Thursday
All classes in session.

For those traveling, have a safe and fun holiday! We will see you guys soon.

The WOD for 12.13.12 is….

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ANNOUNCEMENT TIME!!!

The Awesome Sweater Christmas Party will be THIS FRIDAY (12/14) at Bud and Walt’s in Nixa, MO.  Come out around 7-ish and wear your most “awesome” sweater.  Friends, family, and kiddos welcome.

Now onto the WOD:

15 Minute AMRAP

6 Shoulder to Overhead (155/105)
12 Toes 2 Bar
18 Box Jumps (24/20)

The WOD for 12.12.12 is…

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“Crash Simulator”
25 Front Squats (135/95)
30 Unbroken Double Unders
20 Front Squats
30 Unbroken Double Unders
15 Front Squats
30 Unbroken Double Unders
10 Front Squats
30 Unbroken Double Unders
5 Front Squats
30 Unbroken Double Unders

*If a double under set is “broken” immediately perform 5 bar facing burpees, and then continue the set where you left off, finishing it unbroken.  Example, if you break at 10, perform 5 bar facing burpees then perform 20 unbroken double unders.

**Scale double unders with lateral jumps over the bar. Same rule applies.  A “broken” set will count as stopping before 30 lateral jumps, or clipping the bar with your foot on your jump.