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
10’ Coaches choice
*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)
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
Run Run Rudolph
800m O’Deer Run