The Goudie family brought the whole crew to celebrate the Holidays with us at the “Ugly Sweater” party!
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Happy Birthday Nicole!

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The Holiday schedule for next week will be as follows: There will be no Open Gym this Sunday the 23rd, Monday we will run the regular daytime schedule but will have no evening WOD’s. Tuesday (Christmas Day) we will be closed. Wednesday the 26th we will run an 8:00 and 10:00am WOD. The rest of the week will be the regular schedule. Thanks for understanding and happy holidays!
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WOD

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees 🙂 + 5 Dumbbell Ground to Overhead (athlete chooses load, use two dumbbells)
Station 3 – 200 Meter Run with Medicine Ball (If you can’t run Row 20/15 calories)

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

“Make it a habit to tell people thank you. To express your appreciation, sincerely and without the expectation of anything in return. Truly appreciate those around you, and you’ll soon find many others around you. Truly appreciate life, and you’ll find that you have more of it.”

~Ralph Marston