Wednesday & The Weekend!

Wednesday & The Weekend!

Regular Schedule Wednesday…closed Thursday.

1. And one EPIC WOD on Friday!

It’s Coach Dan’s annual ‘Deck of Cards’ WOD….and you don’t wanna miss it!

It’s a GYM-WIDE WOD…meaning it’s the best way to get to know peeps that

come & train early in the morning in the middle of the day…or late at night…

Get sweaty & work off whatever non-Paleo stuff you ate on Thursday.

 

2. On Friday we’ll be launching some special memberships for our current Volts & Vixens to give out

to your friends & family.

These include;

1 month of CrossFit!

Enlistment Day for the World’s Best Boot Camp [Starting Saturday Jan 10]

Get Started with Private Training package

and Paid in Full Memberships for those of you who wanna really wow someone.

-We’re also finishing up with Life as Rx for a baseball-t & zip up hoodie order for the holidays…and it’s aaaaalmost done.

3. Friday is the LAST day to order the World’s Best Xmas Present online & start with everyone on Monday.

The Challenge starts on Monday Dec 1…and lasts for 24 days right up until Dec 24!

Here’s that link…one…last…time! www.wbbcxmaspresent.com/burbank.html

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Wednesday’s Training: 

F/P/S;

Warm up – fun warm up + movement prep…
Get them really ready to rock

WOD: “Daniel” ; 35 min cap;
50 Pull-ups [F: Jumping P; Chin S: Chest]
400 meter run
21x Thruster [F; DB’s P; 95/65 S; 135/85]
800 meter run
21x Thruster
400 meter run
50 Pull-ups

MAP: 7:30am + 6:30pm
“Filthy 50”
50 reps of each for time;
Box Jumps
Jumping Pull Ups
KB Swings [35/26]
Walking Lunges
Knees to Elbow
Push Press [45/33]
Back Extensions
Wall Ball
Burpee
Double Unders