Here we go!  Another trip around the Sun Fam 🙂

***NOTICE: The gym will be closed at Noon on the 31st, no evening classes.  ALSO the gym will be closed in the early AM on the 1st, no 5,6,7am classes.  We will be open at 9am on the 1st.  Otherwise, normal hours!  Yay!***


Monday: Scale this back to a few reps of each movement!  3 or 4 of each is LEGIT.

“The Seven”

7 Rounds for Time of:

7 Handstand Push Ups

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/165)

7 Burpees

7 KB Swings (70/53)

7 Pull-ups


Tuesday:  We got this one from our buddies in Montrose, Agoge CrossFit, it’s a doozey

“Final Ascent”


Back Squat 225,

Box Jump 24/20


Wednesday: Start the New Year off right!  A double day!

Bench Press 30 – 1- 20- 1 – 10 – 1 and 2k Row For Time



Hang Clean for Max 3




3 Rounds for Time:

400m Run

21 KB Swing 53/35

12 Pull-ups


Saturday: ***Dirty Dozen Alert!***  If Saturday can’t work, get together with your bestie and make it happen!

Class Workout:

5 Rounds for Reps/Cals!


45 Seconds Bike for Cals

15 Second rest/rotate

45 Seconds Bar Dips

15 Second rest/rotate

45 Seconds of GHD Sit-ups

15 Seconds rest/rotate


Dirty Dozen Workout:

Teams of 2, each row 3 2k’s, alternating for a total of 12,000m for time.

For example: Denise and Marina get together for this.  The rower is set to count down from 12,000m.  Denise rows first, she smashes her first 2,000m’s in 9:20ish, as soon as she gets off the rower (no resetting!), Marina gets on and does her 2,000m’s in 9:42, then Denise again, then Marina, then Denise, then Marina, aaaaannnnnd TIME!  Hopefully they’re done in under an hour 🙂

Go hard, have fun 🙂