Today’s schedule is slightly different than normal. The morning CrossFit class is at 8am and Modus is at 9am. The afternoon is normal times. Modus programming will be back to normal with Back Squats for strength and a workout that features Front Squats, Pull-ups and Plate G2OH.

CrossFit will be doing to “12 Days of Christmas.” This is a long workout with 12 different movements that will require some set-up in the gym. Depending on the size of the class, things could get tight today, but that is OK. This will be a great opportunity to sweat with your community, work through multiple movements, and work off some of those Christmas calories.

“12 DAYS OF NCFIT” FOR TIME*

Day 1 – 100m Run *If the Parking lot is clear, we will be running.*

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.