CrossFit Endurance & BADASS CLASS 12-15-16

Endurance Session
Fight Gone Bad Style
5 Rounds of:
1 Minute Row for Calories
1 Minute Hollow Rocks
1 Minute Assault Bike for Calories
1 Minute Farmers Carry for Distance
1 Minute Rest
THE BADASS CLASS
This WOD will come in HANDY!!!!
IMPORTANT INFO: Chuck Norris’s Hand is the only hand that beats a Royal Flush 🙂

Handstand Session
5 Wall Walk Ups

15 Handstand Hold for max time
*as soon as your hands move, terminate the set

5 Wall Walk up to Walk away

30 Shoulder taps

3 Minute Max Handstand walk for distance

9 Minute AMRAP
Row for 10 Calories
Max Unbroken Handstand walk
*Once you break on the handstand walk, you must row another 10 calories before
performing another handstand walk
**Your score is total distance walked during the workout

UPCOMING EVENTS AND SCHEDULE:
December

Friday the 23rd OPEN (REGULAR CLASSES) ***Might have a Christmas Party but that is TBD!
Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)
January

Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)