Month: December 2015

12.31.15 Thursday 

Morning classes only today, 6am 7am and 9am.  Strength: Deadlift WOD  5 rounds  7 deadlifts 275/185  10 Burpees  Finish w/ 35 sit-ups and 50 double Unders    

12.30.15 Wednesday 

Strength: Bench Press  WOD  Partner WOD  200 m relay  30 power snatches 95/65 30 T2B  200 m relay  30 overhead squats 95/65  30 C2B  200 m relay  30 hang power snatches 95/65 30 box jumps 24/20  End with 6 rope climbs  Individual WOD do…

12.29.15 Tuesday 

New Years schedule:  Wednesday: Normal hours Thursday: Morning classes only, 6am, 7am and 9am  New Years Day: Closed Saturday: 10am Team WOD  Sunday: Closed  Monday: Normal Hours Strength: Back Squats  WOD  2 rounds  20 pull-ups  20 front Squats 135/95  20 Burpees 20 wall balls…

12.28.15 Monday 

strength: Push Jerk WOD  Games Open WOD 13.4 AMRAP in 7 mins  3 Clean and Jerk 135/95 3 T2B  6 Clean and Jerk 135/95  6 T2B 9 Clean and Jerks 135/95  9 T2B  12, 15, 18, 21, 24 etc….    

12.27.15 Sunday 

9am – 10am Open Gym    

12.26.15 Saturday 

10am – noon Team WOD class Noon- Closed/No open gym today   

12.25.15 Christmas 

Merry Christmas!!  Gym: closed    

12.24.15 Christmas Eve

Class Schedule: 6am 7am and 9am  Christmas Day: Closed  Saturday: Team WOD at 10am  Strength: Deadlift  WOD  50 sit-ups  400 m run 30 double Unders  20 deadlifts 225/155 10 bar muscle-ups  20 deadlifts 225/155 30 double Unders  400 m run  50 sit-ups     Welcome…

12.23.15 Wednesday 

strength: Hang Power Cleans  WOD  Partner WOD 15 Min AMRAP  7 HPC 135/95 7 HSPU 7 Burpees  100 m sprint  (Alternating rounds)   

12.22.15 Tuesday 

Strength: Overhead Squat  WOD  10-1 Overhead squat 115/75 Wall Balls 20/14 10’/9′ T2B   

12.21.15 Monday 

Strength: Clean and Jerk  WOD  4 rounds 5 Clean and Jerk 155/105 unbroken  10 C2B  15 sit-ups  20 double Unders    

12.20.15 Sunday 

9am-10am Open Gym    

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