Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port
Warm-up
2:00 Coach-Led Ski Erg Instruction
2 Rounds of 1:00 Stations:
Movement 1: Light Slam Balls
Movement 2: Bike
Movement 3: 12 Banded Good Mornings + Lunge w/ Twist
Workout
EMOM X 20: (:50 Work/:10 Transition)
Min 1: C2 Bike
Min 2: Plank Hold*
Min 3: Ski Erg
Min 4: Russian KBS
*Elevated or Elbow Plank, Side Plank.
Cool Down
Post-WOD Coach-Led Cool Down
1:00 Down Dog w/ Heels Down
1:00 Spiderman Elbow to Instep
1:00 Spiderman Elbow to Instep
2:00 Frog Stretch
2:00 Saddle Pose
Tim
