Some big numbers rolling in from the WOD tonight.  Shout out to Ally D who crushed that thing with 18,19,19, and 18 per round!  Speaking of Ally we will be having another Gymnastic workshop December 21st at 7pm.  Here is the breakdown

December 21 is the next gymnastics skills clinic. Great turnout at the last one. Congrats to Zack, Bryan, and Hannah for winning the handstand contests, and Natalia for winning the Stick It contest!

We will continue to work on basic tumbling; cartwheels, rolls, jumps, and connecting skills together.
We will get upside down with press handstands drills. These are GREAT to increase confidence and body awareness when upside down. This is all about moving slowly and with control.
On bars we will work on muscle ups and glide kips. We are going to put a focus on using the lats to help the torso rise above the bar before snapping over it. Get ready for some different drills: skin the cats, bungee-bar pull downs, and a banana swing!
Please confirm with Ally by e-mailing her at, space is limited and these workshops have filled up quickly the last two months.  See you guys tomorrow
A) 2 Min Row/Assault
rotate every :20 sec for 3 min
 Handstand Hold
Supinated Bar hang
Ring Rows
1 Min Jog
B) Every 1:30 x 8 sets
1st- 30 sec AMRAP Handstand Push Ups (scale to dumbell strict press)
2nd- 30 sec AMRAP Bent over double dumbell row’s (standing)
C) “The 7-Layer Dip”
1000m Row
40 Wallball’s 20/14
30 Kettle Swings
20 Dumbell Thrusters 45/30
30 Kettle Swings
40 Wallballs
55/39 Cal Assault