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After taking a week off we are finally back for another edition of the All Aboard! This article gives you some insight into the week ahead at our gym and other things going on.Thank you for taking the time to read! If you are not a member, reach out to us! We would love to hear from you and show you why we are the best gym around! This week is the last week for the Open workouts. They will be hosted Saturday at 7am and 10am. Show up and cheer everyone on as they go hard! The open is a lot of fun and pushes yourself and others to the limits and you can truly see the progress you have made. There is a intermediate/scaled competition at CrossFit Firepit in GSO in April. Same sex teams of three. We are sending 4 people to represent. Even if you don't want to compete, we would love to have a HUGE cheering section! Things are in the works for a big MURPH event this year. Plan to be here and get in on the action! Strength Monday- Clean Complex Tuesday- Snatch Complex Wednesday- Jerk Thursday- Friday-Front Squat Workouts Our theme this week is Lord of the Rings #### **Monday:** **Rowing & Strength Work** - **Workout:** 5 sets of 500m/450m rowing with 1-minute rest, followed by two strength sets of deadlifts and strict handstand push-ups. - **Strategy:** Maintain a consistent rowing pace to stay under the 2-minute cap while keeping energy reserves for strength work. For deadlifts, use controlled reps and avoid burning out early. Scale handstand push-ups if needed (pike push-ups or seated dumbbell presses). - **Tip:** Focus on bracing your core for deadlifts and efficient breathing during the row. #### **Tuesday:** **Grip & Engine Burner** - **Workout:** 3 sets of toes-to-bar and burpee box jump overs with a 1:1 rest. - **Strategy:** Break toes-to-bar early (e.g., 5-5 or 6-4) to avoid grip fatigue. Pace the burpee box jumps—stay smooth rather than sprinting. - **Tip:** Use a controlled kip for toes-to-bar and step down from the box to conserve energy. #### **Wednesday:** **EMOM Conditioning** - **Workout:** Three 6-minute EMOM blocks with wall balls, bike/row/run, double unders, and dumbbell snatches. - **Strategy:** Aim to finish each movement in 30 seconds to allow for a brief recovery. Scale reps if necessary to maintain intensity. - **Tip:** Keep breathing steady and controlled, especially in transitions. Use efficient movement mechanics to stay consistent. #### **Thursday:** **Zone 2 Recovery & Handstand Practice** - **Workout:** 5-minute steady-state row with handstand walk practice every 5 minutes. - **Strategy:** Stay in an easy, conversational pace on the rower (around 60-70% effort). For handstand practice, focus on controlled movement rather than speed. - **Tip:** Engage shoulders and keep hips stacked for better balance in the handstand. #### **Friday:** **Leg & Core Endurance Challenge** - **Workout:** A descending ladder of running, dumbbell squats, and toes-to-bar. - **Strategy:** Pace the runs to recover for the squats. Break up toes-to-bar early (sets of 5-10). Squats should be unbroken or minimal breaks. - **Tip:** Keep an upright torso during squats and breathe steadily during the runs. Smooth transitions will save time. We cannot wait to see everyone in the gym! #herewego

Good afternoon! It looks like we have finally gotten a break from the cold weather. Enjoy some sunshine and fresh air and don't forget to get into the gym and wake the body up after a long winter hibernation. CF Open is starting Sat, March 1st. The workout will be programmed for Saturday's class. We are planning on having a mid-morning class as well. Be on the lookout through wodify and the FB group and announcements. We have some really cool things coming up in May and June. Be ready and be on the lookout. Get your training in now ;) Strength Monday- Power Snatch Tuesday- Back Squat Wednesday- Bench Press Thursday- DB Complex Friday- Workouts This workout on Monday focuses on explosive speed, endurance, and lower-body strength. Shuttle sprints enhance agility and cardiovascular capacity, while dumbbell box step-overs build leg power and stability. The 1:1 rest ratio ensures intensity is maintained while allowing partial recovery for sustained effort across all six sets. This workout on Tuesday emphasizes strength, conditioning, and core endurance. Shoulder-to-overheads build upper-body power, while bar-facing burpees drive metabolic intensity. Toes-to-bar, performed in controlled sets, enhance core engagement and grip endurance. The every-3-minute structure demands efficient pacing—pushing hard but maintaining consistency to avoid early fatigue across five sets. This workout on Wednesday tests aerobic capacity, coordination, and muscular endurance. Double-unders elevate heart rate and demand precision, while light power snatches challenge cycling efficiency and endurance. The strategy is to maintain steady pacing, minimize trip-ups on double-unders, and use controlled, efficient barbell cycling to sustain intensity throughout the 10-minute AMRAP. This workout on Thursday builds endurance, strength, and skill through structured intensity. The rowing EMOM drives aerobic capacity and recovery control. Squat snatches emphasize explosive power and technique under fatigue. Bar muscle-ups challenge upper-body strength and efficiency. The strategy is to stay consistent, control breathing, and maintain form across all movements. Saturday will be 25.1 Open Workout! Get in and see how much you have improved since last year. If you are new, come in and set a bench mark for yourself! See you all in the gym! #herewego

Good morning! We had some nice weather when NC decided to give use false spring. We are back to winter. Do not let that stop you from coming in and being consistent! We have the CF Open coming up at the end of the month. We will be hosting the workouts on Saturday mornings 7am and 9am. Come and cheer everyone on and compete against yourself from last year. We are in the planning stages of a in-house competition in May of 2025. It will be a Saturday morning and go for about half day. We are working on vendors and food truck for the competition. Be on the lookout for more information. We understand it is cold and cold in the gym. If you come in for open gym and use the heater, please ONLY run the heater for 10 mins MAX! If it needs more fuel, contact Erin or Jonathan. Old t-shirts for sale at the gym. $10 a shirt. If you want one contact Erin or Jonathan. Let's get to it! Strength Monday- Power Clean Tuesday- Push Jerk Wednesday- Snatch Thursday- Gymnastics Friday- Deadlift Saturday Workouts Monday’s workout is a high-intensity test of strength and endurance with three couplets, each followed by a 1:1 rest. Pacing is key—move efficiently through deadlifts, hang power cleans, and thrusters while staying steady on burpees. Focus on smooth barbell cycling, controlled transitions, and a strong push to the finish. Tuesday’s workout is a 15-minute grind split into three five-minute intervals. Each round starts with a 30/22-cal Assault Bike or a 500-meter row, followed by max reps of a movement for the remaining time. The first section features devil presses, demanding full-body strength and conditioning. The second shifts to alternating dumbbell power snatches, requiring power and efficiency. The final push is an all-out burpee effort, testing endurance and mental grit. The key is to pace the machine work to allow for consistent, high-rep output in each max effort phase. Wednesday’s workout is a simple but brutal test of endurance and core stamina. Athletes will start with a 60/48-calorie bike, followed by 100 GHD sit-ups or 150 AbMat sit-ups, then finish with another 60/48-calorie bike. With a 20-minute cap, pacing is key—push the bike but avoid burning out too early, maintain steady sit-up reps, and leave enough in the tank for a strong final effort on the bike. Friday’s 12-minute AMRAP is a mix of stamina, skill, and gymnastics. Athletes will grind through 100 wall ball shots, followed by 50 double-unders and 15 bar muscle-ups, repeating as many rounds as possible. The key is managing fatigue—breaking wall balls into smart sets, staying efficient on double-unders, and pacing bar muscle-ups to avoid burnout. Smooth transitions and consistent movement will maximize rounds. Saturday’s 40-minute AMRAP is a long grind focused on endurance and steady output. Each round consists of 30 dumbbell clean and jerks, 30 step-back lunges, and 30 calories on a machine. The key is pacing—maintain a sustainable rhythm, break up reps strategically, and keep transitions smooth to stay consistent over the full duration. Its going to be a great week at Lucky City Wellness. We look forward to seeing each and everyone of you in the gym!

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Good morning from your favorite gym In Reidsville NC. Its going to be a beautiful week finally getting warmer and seeing lots of sunshine. We have a few great things coming up at the gym. First, we have the CF Open starting at the end of Feb. For 3 weeks, we will host the workouts on Saturday mornings. 7am and 9am group classes so everyone can get a chance to compete. This will all be in house. No teams or anything this year. Just have fun and enjoy the workouts and little competition. If you have any questions, reach out to Jonathan. Coming up in March, we will have our first Bring a Friend Week. We will be hosting this week long event for you to bring a friend and showcase what all we have to offer and why we are the best gym in the area. They don't have to come everyday of course but this will offer more of an opportunity for friends to come rather than just Saturday morning. More details to come. Invite anyone anytime. Share our gym and community with everyone. The more we grow, the more we can offer. Lets build up the gym and community for everyone! If anyone has any questions, reach out to Erin or Jonathan. Let's get to the week ahead... Strength Monday-Power Clean Tuesday- Split Jerk Wednesday- Snatch Thursday- Pull up Test Friday- Front Squat Workouts **Monday Workout Summary:** A high-intensity endurance and strength session consisting of **four sets** of: - **25/20 calorie bike** to build cardiovascular endurance - **100ft front rack walking lunges (2x35/25)** focusing on lower body strength and core stability, with no pauses between steps - **2-minute rest between sets** to allow recovery Each set has a **4:30 time cap**, pushing athletes to maintain intensity while emphasizing proper movement efficiency. **Tuesday Workout Summary:** A fast-paced cardio and agility session consisting of **five sets** of: - **6 shuttle runs (50ft)** to improve speed and endurance - **12 burpee box jump overs (24/20)** for explosive power and conditioning - **18-calorie row** to build endurance and full-body strength - **1:1 work-to-rest ratio** for recovery Each set has a **3:30 time cap**, with a **35-minute total cap** for the workout. **Wednesday Workout Summary** A high-intensity **AMRAP (6 minutes) for 3 sets** featuring: - **7 power snatches (115/80)** for strength and technique - **10/8 calorie bike** to build endurance - **48 double unders** for coordination and conditioning - **2-minute rest between sets** to reset and maintain intensity. **Thursday Workout Summary:** A **5,000m row for time**, testing endurance and pacing. **30-minute time cap.** **Friday Workout Summary:** A high-intensity **interval AMRAP workout** alternating between **bar muscle-ups, chest-to-bar pull-ups, and thrusters.** - **Four 2-minute AMRAPs** with designated reps, followed by max reps in the remaining time. - **Rest periods:** **2 minutes** between rounds, **4 minutes** after the second AMRAP. - Focuses on upper body strength, endurance, and barbell cycling. **Saturday Workout Summary:** A **partner workout** featuring: - **400m run (or 500/400m row) together** to start - **5 rounds of:** - **12 shared power cleans (135/95)** - **18 synchronized air squats** Emphasizes teamwork, strength, and conditioning. Its going to be another great week at Lucky City Fitness! We cant wait to see everyone in the gym!

Finally, We are seeing some warmer weather! We hope every had a good week and stayed nice and warm. This week looks a lot better! Warm and sunny afternoons. No better way to spend a good afternoon than getting in a quick workout with us! This week we would like to welcome back Coach Noah. He will begin coaching afternoon classes. Lets give him a big welcome back!! Erin, Jonathan , and the baby girl are doing great. Resting at home and getting used to their new life. You will be seeing them in the gym this week. HUGE thank you to Coach Tyler as he was able to pick up some classes this week while Erin and Jonathan were out. We cannot thank him enough!! CrossFit Open is right around the corner. We don's necessarily care if you sign up for the open but we will have a sign up sheet in the gym for anyone that wants to do the open workouts in house as a precursor to our in house competition in April. Workouts will be held Saturday mornings 7am and 9am for those three weeks. Please show up and help judge and cheer on your community. Let's get right to the week ahead! Strength Monday- Deadlifts Tuesday- Shoulder to Overhead Wednesday- Back Squats Thursday- Friday- Handstand Hold Saturday- Workouts Never miss a Monday! It is a great way to start the week. Today we will tackle 5 sets of calories on a machine, overhead squats, and bar muscle ups. There is a 1-1 rest between each set. The shoulders are going to be tired on this one. Relax on the rower and use the legs and try to keep the heart rate down. Unbroken on the overhead squats and into muscle ups. Advanced athletes can try to go unbroken on muscle ups but its ok to break them up. Remember all of our scaling options for muscle ups. Don't shy away from the workout! Tuesday is a hard cardio day! 3 min down to 1 min each of calories on bike, shuttle run, and rower. There is lots of built in rest so go hard on the machines. Not much strategy today other than work! record the total number of calories for the score. Hump day is here and this one will work on our barbell cycling. 8 min AMRAP of 5 clean and jerks. Pick a weight you can go unbroken only resting after you have completed 5 reps. Rest 2 mins and them 8 min AMRAP of box jump overs. Again only resting after you have completed the entire number of reps. Thursday is more cardio but I today we are looking for lower heart rate. Zone 2 work. You should be able to talk a little during this work. simple workout completing a larger number of calories on the rower but every 2 mins, do 10 push ups. No hidden sneaky part. This is made to work on long session and capacity. Friday we have a little 2 part gymnastic and metcon together. 3 min max time accumulating max time handstand hold or holding on the wall. At the 3 min mark, complete calories on the bike, handstand pushups, TTB, back to the handstand pushups, then walking lunges. Fatigue is going to be real. Pace and break up smart to keep moving. There is no built in rest so be smart. Saturday is a fun partner workout. 3 rounds completed as a waterfall style. Partner 1 does 500m row then goes to 40 wallballs. Partner 2 will start their row when partner 1 is on the wallballs. Partner 1 goes back to row and partner 2 goes the their wallballs. Etc. Ask the coach if you have any questions. It's going to be a great week at Lucky City Wellness. We cant wait to see everyone in the gym!

Good afternoon and I am sorry for getting this out later than usual. It has been a busy week! Coach Noah will be starting back coaching next week! Let's welcome him back and be sure to thank him for helping Erin and Jonathan out as they expect the birth of their child any day. They are calling for the potential for winter weather this week. Please be careful and watch out for any announcements about class time changes. I hope everyone is enjoying the challenging new programming. It will settle out as we find the groove of new and more complex movements that we haven't done in a while. Remember, don't be intimidated when you see complex movements on the whiteboard. There are lots of scaling options to make sure you get a safe and fun workout! Strength Monday- Power Clean Tuesday- Push Jerk Wednesday- Snatch Thursday- Friday-Front Squat Saturday- Deadlift Workouts Never miss a Monday! Today we have 5 sets on a clock. Each set will have 6 mins to complete. Anything before that is rest time. You will have to complete row cals, wallballs and TTB. Try to have a consistent row and unbroken wallballs and break the TTB into 2 sets at most. Tuesday is a lot of fun and something we haven't done in a long time. ROPE CLIMBS!! WOOHOO!! Of course, there is a little kicker... after sets of rope climbs, we have big sets of double unders. Relax those shoulders and use those legs for the rope climbs. Don't forget to breath! Wednesday is here and the work week is halfway over! Two part workout where each set is an AMRAP of bike cals and DB work. Easy but consistent on the bike. We all know how that things can crush us and we dont want that early in the workout. The DB work is going to get grippy. Relax those hands on the bike and push the handles each time. Thursday we have an aerobic capacity day. HR is to stay in zone 2 the entire time. 3:00 work and 2:00 rest. 6 rounds of this to strengthen our heart and lungs. Friday is 2 movements where the rep scheme is built like a pyramid. Wallballs and TTB. It is a big chunk in the beginning and then gets smaller towards the middle. Break up the bigger sections and go fro unbroken in the middle. Saturday is a partner day!! It is going to be very grippy! 20-15-10 deadlifts and Burpee Pull-ups. The kicker is that partner 2 must be holding DB farmers hold or deal hang on the bar. Partner 1 cannot be working unless partner 2 is performing a hold. Then switch. Each person must perform the 20-15-10. Its going to be an amazing week and Lucky City Wellness! We can't wait to see everyone in the gym! #herewego

Good morning! We hope everyone enjoyed the snowing weekend we have had! It was beautiful to sit at home and enjoy the peacefulness until it was time to get outside and play and work. The weather looks good for the coming week so we don't expect any changes to our schedule. For all those going to open gym, please only run the heater for 10 min MAX. Turn heater on then fan. When turning off, please turn fan off first then heater. It may puff smoke and we don't want that pushed throughout the gym. As most of you have seen, we have changed the name to Lucky City Wellness. Nothing will change in the gym. We are still going to have our structured classes, Fit 40 for ladies, Erica's massage therapy, and open gym. CrossFit cost us alot of money just to use the name, and we want to be able to spend that money on renovations and equipment for you. If anyone has any questions, talk to Erin or Jonathan. Let's get right to it! Strength Monday- Back Squat Tuesday- Snatch Wednesday- Clean and Jerk Thursday- Squats/ Snatch Friday- Wall Walk Skills Saturday- Push Press Workouts- Let me preface our brief this morning by saying we have went to another programming at the request of the members and the staff. This is going to look more complicated and difficult but it is not! Each day has the scaling options to keep you working hard! Do not let a high skill movement keep you from coming into the gym. Our coaches are here for you! Never miss a Monday! It has been a while since we have done sandbag work and today we break that streak! 4 sets resting 2 mins between each set. Each set will have meters on the rower, sandbag cleans, then burpee box get-overs. Pace the row about 60% effort, go right to the sandbags and do not stop moving on the burpees. Tuesday we have some DB work. 3 sets 2 rounds each of DB walking lunges and DB bench press. Sets 1 and 3 are longer and set 2 is shorter. There is a built in rest so be sure to shake out your arms as much as possible. HUMP DAY! It is halfway through the work week! Keep the momentum going! Here is another movement we have not done in a while. GHD's!! Today is going to be 5 sets of GHD's and double unders. The shoulders are going to feel this one. Thursday is here and we are on the downhill slide. Thursday's have been changed from a longer workout piece to time we work on skills for weightlifting and gymnastics. There may be weeks where we have a small metcon used for aerobic capacity. These workouts are designed to keep the heart rate in zone 2, no higher. Keep this in mind moving forward and planning your week. Thursday is def a day you don't want to miss! This week we have our longer workout on Friday. 3 sets of bike cals, front squats, and muscle ups. Resting 3 mins between each set. After the workout, we are starting a gymnastic cycle working on Wall Walks. Today we have to find out where we are. you will have 3 mins to find the max number of wall walks you can complete. you will be working off this number throughout the rest of the cycle. Saturday we are going back to partner workouts. This Saturday we have 25 min AMRAP of cals on the bike and cals on the rower. This is going to be longer but I want you to push today vs Thursday where we stay a little slower. It is going to be a great week at Lucky City Wellness! We cannot wait to see everyone! #herewego

Good morning! It's that time again to sit down and read all about everything going on at CrossFit Lucky City this week. The final results are in from the December challenge. 1st place- Erik and Morgan- 4,891 Lbs 2nd place- Michael and Val- 4,779 Lbs 3rd place- Tyler and Molly- 4,345 Lbs Congratulations!! Committed club is getting a change! For everyone that makes the committed club each month will go into a drawing for a gift card! Make sure you are doing everything you can to make it to the gym! You have spoken and we listened! This week you will notice a change in the workouts. Be on the lookout for more variety and complexity. Don't be intimidated by complex movements. As you all know, we can scale and adapt to each and every movement and workout to fit your individual needs. This change will also include more focused lifting and aerobic capacity days to increase our ability to maintain lower heart rate during workouts. Saturday 7am class is here to stay! This past Saturday was a great success and we all will work with our schedules to ensure that the class is there for you all! Strength Monday- Hang Snatch Tuesday- Hang Power Clean Wednesday- Front Squats Thursday- Friday- Push Press Workouts- Pay attention to the order of the workouts and strength for each day. Somedays we will be lifting after our metcons so we can get a feeling for lifting under fatigue. It's the beginning of the week. Never miss a Monday! Today is a simple but challenging. 3 sets of double unders and push ups with a 2 min cap per set. Relax the shoulders and break up the push ups early so you have something left for the end. Tuesday is a 27 min AMRAP of cardio!! Calories on the rower, calories on the bike and shuttle sprints. This workout is written to spike the heart rate and recover and do it all over again while maintaining pace across 27 mins of work. Its humpday!! 3 rounds of calories on the rower, TTB and heavy front squats. Today is going to get the legs pumped up but don't forget how the core can get worked hard during each one of these movements. However, this does not mean to slack. This one is supposed to be painful! Thursday is going to be our skill and aerobic capacity day. Today we have some rowing at 5/10 level but there is a little game involved!! It will be fun to see how consistent you can be. You will also perform some strict pull-up work to build capacity in that gymnastic movement. For those trying to get their first pull-up, this will be a huge help. For those that have pull-ups, this will build capacity and even build into C2B and Muscle ups. Friday is here and it is he end of the week! today you have 5 sets consisting of deadlifts, burpees and calories on the bike/rower. Each round needs to be under 2:30. For most of us the bike is going to be the part that takes the longest. There is rest in between each set so stay moving and upright. Deadlifts should be unbroken, burpees done 1 at a time and done at a decent pace. Saturday is a long workout brought to you by Steven Walker and Morgan. 40 reps of almost everything you will do in the gym. Barbell, gymnastics, and core work. After each movement, you will run/row/ski/bike for a little cardio. Set a good pace and treat this like Murph. We can partner the full thing or cut reps in half. Don't forget we can scale movements and weight to keep ourselves working. It is going to be a great week and we cannot wait to see everyone in the gym! #herewego

Good morning! It is a rainy Sunday and the potential for big storms so it will be a good afternoon to sit down and read the weekly All Aboard. This week is the start of a the new year! We have had a great 2024 and we are looking forward to an even better 2025. schedule change this week: On Wednesday, Jan 1st there will be a 9am class only. It is going to be something special for the new year. Please make attempts to come and support each other! Classes are the backbone of the community! The December challenge is complete. Thank you to all of our competitors and congratulations to the winners! The CF Open is right around the corner. We will be running this like a competition. Saturday mornings we will program the workouts. Regardless of whether or not you are signed up for the CF open, come in and complete the workout because we will have our very own scoring in house. Winners in each category will have the opportunity to captain their own team in May for our very first, one day, in house competition. More on that to come!! We are now offering weekly passes to the gym. These are good for 5 visits to a class and goof for 7 days. If you have family visiting and they want to workout, this is a great option. They can be purchased online. Christmas shirts need to picked up and payed for this week please. If you have not paid, please put your money in envelope on the top of the file cabinet and put your name on the envelope. Shirts are sitting on the back of the blue bench. Let's get to the workouts for the week Strength Monday- Back Squat Tuesday- Skill Work Wednesday- Thursday- Clean and Jerk Friday- Skill Work Saturday- Workouts Never miss a Monday! 5 rounds of :90 work and :60 rest. Each round you will buy-in calories on the rower and burpees over the rower and finish the time with a max set of wallballs. Each round should be consistent on the rower and the burpees while saving your legs and lungs for the wallballs. Tuesday is a 20 min AMRAP of bodyweight movements that increase in reps each set starting with 20 of each then 30 of each and so on. The later sets are going to get tiring. break these up into smaller sets from the beginning so as not to burn out. Hump Day and we are halfway through the workweek and it is the first day of the new year! What better way to start the new year than by getting a PR in our favorite lifts. We will have 1 hour today to find a 1 rep max of bench press, back squat and deadlift. I know we have a fe people just perform these lifts in the challenge but a lot did not. Regardless if you have recently completed this lifts, come in and support and cheer everyone on!! Thursday is our favorite day of the week and we have a great workout in store for the day. Coach Justice will be back to coach everyone today! 4 rounds for time of double unders, toes to bar, and squat clean thrusters. This workout is full body. You will get an increase HR from the double unders. relax the shoulders! be able to hit the TTB in 2 sets or less each round. The squat clean thrusters are going to get the legs burning. Pick a weight that you will be able to perform quick singles each round. Friday is here. The end of the week. Let's finish the week the same way we started it by coming to the gym. Today we have a 20 min AMRAP of lunges, shoulder to overhead, box step ups and meters on the rower. It's going to be the longer of the workouts this week. Keep the core tight on all of these movements to prevent lower back fatigue. Saturday we have a fun partner workout in store. You and a partner must accumulate 5,000m on the rower and you must switch every 500m. Each time you switch, the partner who just got off rower, must complete lunges, DB snatch and pull-ups. Pace the work while your partner is on the rower. You cant get back on until 500m is complete. Its going to be another great week at CrossFit Lucky City. We have a lot in store for 2025 and we cant wait to have everyone a part of the growth and good times! See you in the gym! #herewego #CrossFit #LuckyCity #Reidsville #CrossFtiaffiliate #strength # workout #conditioning #fitness #community

Good morning from chilly Reidsville NC! It's the week of Christmas. Let me start off by saying that we hope each and everyone of you have a Merry Christmas and a Happy Holidays! We will have NO classes on December 24th, 25th, and 26th. Gym will be open for open gym only those days. Workouts will be posted in Wodify daily for you if you wish to come in and hit a workout. ** A few housekeeping things to cover. If you come into open gym please place everything back to where it came from. Help us keep things neat and organized. No children allowed on any equipment or on the gym floor at anytime. This is a safety issue. On December 24th at 7am there is an organized Christmas Eve workout. Wear a Christmas shirt, Christmas PJ's, or something festive! Remember to sign into open gym. December challenge is well underway. This is the last week to get in the lifts. We still encourage participation in classes along with lifting. Don't negelt your endurance and cardio. CrossFit Lucky City members brought in 14 toys and $25 for Toys for Tots. Thank you to everyone who for helping make someones Christmas a little better! Let's get right to it! Strength Monday- Back Squat Tuesday- Bench Press Wednesday- Hamstring work Thursday- Core and Shoulders Friday- Clean and Jerk Workouts Its Monday and we say, "Never miss a Monday!" Today we have 2 rounds of Cal row, snatch, air squat, cal row, pull ups, and pushups. This one should be done quickly and each movement unbroken. It has a long time cap and it wont take any of you that long. Get a good workout in before we enjoy loys of good food and sweet treats. Tuesday it is a 12 min AMRAP of deadlifts, burpees, calories on an erg machine, and jump rope. Pay attention to proper form on the deadlifts. Rest in between movements to keep the same intensity throughout the entire 12 mins. Note** if you decide to use the bike erg, the calories must be done standing. Wednesday is Christmas day! We suggest enjoying the day at home with family and friends. If you decide to workout today it will be 10 rounds of 1 min of work and :30 rest. Each round is an AMRAP starting with wallballs and box jump overs then TTB in remaining time. Don't hit to many TTB in the first round. Save some for the later rounds. Thursday is 10 down to 1 of pull-ups, double DB push press, and box jumps. You will do 10 of each then 9 of each and so on...Go faster as each the reps get less and less. Friday we have classes again and we hope to fill the room up! Only 2 movements today! All we have to do is bike 100/80 calories, but the catch is every 2 mins stop and perform 5 hang squat cleans. Saturday is the day we should all be in the gym with each other from other classes throughout the week. It will be a 30:00 AMRAP with 4 mins of work and 5th min a rest. 4th min is an AMRAP. Focus on that movement each round. Its going to be another great week at CrossFit Lucky City! #herewego