Monday, December 16th,2013

This is the busiest time of the year.  It takes planning to get all your work, shopping, spending time with family and training in.  Make sure you plan your days and week accordingly.

This Week at NSCF

  • 1. Some great training
  • 2. Toy’s for Tots is getting picked up on Friday.  If you are able please leave a toy in the huge box in the reception area.
  • 3. Saturday morning we are going to have a Yankee swap.  Bring a gift $10 and under.  9:00am Team WOD, 9:45am Yankee Swap, 10:15 Kettlebell Class.  This is always a fun time!
  • 4. Get signed up for our Holiday Party on the 28th.  We need to have a final head count by Tuesday night.


Five rounds of:

  • 7 Muscle-ups (sub 10 pullups/10 dips per rnd)
  • 21 Burpees

Each burpee terminates 

with a jump one foot above max standing reach.


3 thoughts on “Monday, December 16th,2013”

  1. Yesterday:
    P1: Technique. 2x1k with P10s every 250m and +10 an +20
    P2: 105# on the 6×5 PC&J
    P3: 5RNDS: 15 wall balls > 30m run > 5 dead hangs > 30m run: Time: 7:34
    20# wall ball. took it into sets of 5 after the 2nd round. Started with +10# DB on the DH, but moved to just BW.

    Today: Active Rest/Mobility

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