KBSwings/CTB/Weighted Lunges

5 Rounds of:
21 KB Swings,70/55lbs.
15 Chest To Bar Pull-ups
90′ Weighted Lunges,45/25lbs.

UPDATE: Glissel successfully gathered approximately 250 toys for children in need.  The generosity, caring and selflessness are uncommon and exceptional in today’s world. You all continue to amaze us.  Have a merry Christmas! 

Paragon Family! Every year Glissel’s mom receives gifts from Toys For Tots to hand out to kids in a hispanic community in Conyers, GA. She just found out from Toys For Tots that there is a shortage this year and she won’t be getting any toys. There are 300 kids expecting toys from this community. We have set up our gym as a toy drop off location. We are collecting toys up thru Friday morning. Please donate if you can. Kids range from  1 month to 12 years old. We will post the Toys For Tots email regarding the shortage up on the wall as well. Thank you so much!

DB Squat Snatch/GHD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21

Backsquat/Cleans/HSPU

Backsquat
5×3

7 Rounds of:
3 Cleans,205/145lbs.
4 Handstand Push-ups

Holiday Hours

Rest Day/Home Brew

Rest Day

Another big fat hairy welcome to Christi and her boo, Steve. We are stoked to have you guys!

or

5 Rounds of:
3 Cleans, 185/130lbs.
21 Flash Push-ups

Just a Reminder:

Holiday Hours

Dec.22nd, Thursday 8,9,10am/5:30pm
Dec.23rd, Friday 8,9,10
Dec.24th, Saturday CLOSED
Dec.25th, Sunday CLOSED
Dec.26th, Monday CLOSED

Rest Day

Rest

Row/Burpee/Row

1000m. Row
75 Burpees
1000m. Row

Bench Press

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Bench Press/TTB/Pushup/CTB/Box Jump

Max Reps @ Body Weight on Bench Press

3 Rounds of:
12 Chest to Bar Pull-ups
18 Flash Push-ups
12 Toes To Bar
18 Box Jumps, 24″