Announcements

MERRY CHRISTMAS!!!
Don’t forget we are doing 12 Days of Christmas WOD, tomorrow Christmas Eve at 5am, 6am and 8am!
Wear your Red & Green or best Christmas workout gear you have (lets go big here!)
And PLEASE lets take a group photo of every class in front of the CFN sign in the gym!
Thank you all!!
– Coach Mike

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

10’ Coaches choice

And Mobility

Gymnastics

*Perfect Strict Push Ups*

16+ reps each set: do 3 sets

10-15 reps: do 4 sets

Less then 10 reps: do 5 sets

(Rest as needed 1:00-1:30)

*Show complete control for a full 2 seconds on the way down Every Rep!!

* modify by kneeling BUT maintain a straight line from your knee to your shoulder the entire time! (Don’t do the worm) Do this by focusing on keeping your stomach engaged as much as possible the whole time!

– starts in the stomach-

Push-ups (3-5 sets)

Metcon

OLE HOLY FIGHT GONE BAD (3 Rounds for reps)

3 rounds for reps:

min 1: Up on the roof top hops

min 2: Jingle Bell Swings

min 3: Santa Claus is coming up downs

min 4: Deck the Wall walks

min 5: Let it Row – Let it Row – Let it Row

min 6: Rest/ Cookie break

Cash out:

Run Run Rudolph

800m O’Deer Run

Cool Down/Stretch