WODs

WOD – 12/29/2014

Week 12, 12/29 – 1/3
Hope Santa brought all the good little SBCF athletes all the toys they wanted :) As mentioned last week we are going to
continue a phase of going heavy/ backing off and repeating. We will do this for the whole week and then will have a couple

make up days next week for any major lifts you may have missed or for anyone that has been on vacation during the holidays.

Stating next week will technically be the start of our new cycle. And you know what that means. Well be deloading intensity and

increasing volume with increases going up for 3 weeks after that. As for now focus on keeping great form while getting into

heavy singles this week and stay healthy. Remember, a new PR is not worth getting hurt over. If you are new to the program,

continue to work on form and possible work up to a 3 RM if you are comfortable with it.

Our new Years schedule is as follows: New years eve is normal class times. On New years day we will operate 2 classes(the 1st

one at 10am, and the second at 4:00pm) we will be doing the hero WOD “Carse” U.S. Army Corporal Nathan B. Carse, 32, of

Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico,

died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised

explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

**See Whiteboard link above for more WOD info**