DSC02422 Our own elf, Jill B.!

Friday Schedule:

  • 9.00 a.m. in Northampton
  • 4.00 p.m. in Hadley
  • 5.00-6.30 p.m. Open gym in Northampton

Weekend Schedule:

  • as usual!

Remember to come in a bit early to do your 10 minutes of dynamic flexibility work.

1. As a group, warm up with four rounds of:

30 seconds bear crawl

30 seconds crab walk

30 seconds rest


2. "Boxing Day Breakout"

Five rounds in teams of three:

  • 500 meter row
  • max effort push ups
  • rest

Athlete A rows 500 meters, and Athlete B accrues as many push ups as possible in the time it takes A to row, and Athlete C rests.

Rotation: row to push up; push ups to rest; and, rest to row. Score is total push ups for all three athletes. (teams should have similar push up abililty/ scaling options)


LIII: ring push ups

LII: as rx'd (push ups can be scaled to a box as necessary)

LI: 5 rounds NFT row 250 meters and 10 push upsĀ (push ups can be scaled to a box as necessary)