12 Days of Christmas WOD!
SATURDAY “12 Days of Christmas” 1 Handstand Pushup 2 Pistols (Each Leg) 3 Ring Dips 4 Lunges (Each Leg) 5 Med Ball Cleans (#20/15) 6 Box Jumps (20”) 7 Knees to Elbows 8 Burpee Pullups 9 Wall Ball Shots (#20/15) 10 Sumo Deadlift High Pulls (@75/45) 11 Thrusters (#75/45) 12 Dumbell/Kettlebell Power Snatches (Each Arm, choose a weight)
Complete the WOD like the classic Xmas song— Finish 1 HSPU, then complete 2 Pistols (each leg) and 1 HSPU. Move on to 3 Ring Dips, 2 Pistols, 1 HSPU. Proceed to 4 Lunges (each leg), 3 Ring Dips, 2 Pistols, 1 HSPU… etc. ENJOY, and Merry Christmas!
Beginners will need to scale weight and rounds.
CrossFit Games Marathon on New Year's
2012 CrossFit Amplify As we grow as a gym, our Amplify community has become a fantastic group of members, workout partners, and friends. Our 2012 schedule has some exciting changes. Make note of these as we progress into the new year.
Our growing introductions to CrossFit require an “Elements” class on Mondays, Tuesdays, and Thursdays at 7:30pm. Please continue to do an excellent job recommending Amplify to friends and neighbors. This much needed Elements class will coincide with an open gym hour, where Amplify trainers will only be working with newcomers to our gym. Therefore, note that our veteran members at the 7:30 class will not receive one-on-one coaching. Wednesday nights at this time will begin our special for the New Year– the weekly Olympic Lifting class, where an Amplify Barbell Club will focus on any and all Oly Lifts during that 7:30 hour. Again note: for evening attendees, the Daily WOD will run with trainers at 5:30 and 6:30 classes only.
Therefore, our 2012 schedule looks like this: Tuesday, Wednesday, Thursday: 5:30am class. Monday, Wednesday, Friday: 9am, 10am, 11am classes. Tuesday, Thursday: 9am, 10am classes. Monday-Friday: 5:30, 6:30pm classes (7:30pm = WOD only) Saturday: 10am class. OLY LIFTING: Wednesday at 7:30pm ELEMENTS: Monday, Tuesday, Thursday at 7:30pm (This is our foundations class for newcomers, who “graduate” to any other class time after 4 weeks of introduction to CrossFit)
Amplify Holiday Hours Saturday, December 24: 10am Monday, December 26: Regular Hours Saturday, December 31: 10am AND! Mark your calendars for the Amplify Post-Holiday Party on Saturday, January 7!!! Details to come. Fun for all. Booze for some.
