Month: December 2016

12.31.16 Saturday 

10am Team WOD Class  11:30am Mobility Class  Noon – 1pm Open Gym  Sunday: Closed  Monday: 9am, 10am and 4:30pm 

12.30.16 Friday 

News Year’s Schedule:  Saturday normal hours Sunday Closed  Monday: 9am, 10am and 4:30pm Strength: Deadlifts  WOD  10-1  Deadlifts 245/165 HSPU  20-2  Double Unders ​

12.29.16 Thursday 

Strength: Bench Press  WOD: Partner WOD  AMRAP in 15 minutes  5 Deadhang Pull-ups  10 Box Jumps 24/20  15 Wall Balls 20/14 Cal Row 15/10  (Alt rounds)

12.28.16 Wednesday 

Weightlifting Wednesday: WLW 0-6 min 3 Power Snatches at 70% 1RM 6-11 min warm-up to 70% of 1RM Push Jerks  11-16 min 3 Push Jerks at 70% 1RM, must Clean the weight from the ground.  WOD  AMRAP in 7 minutes  7 Power Snatches 75/55 7…

12.27.16 Tuesday 

Skill: Double Unders  Strength: Hang Squat Cleans  WOD  AMRAP in 14 minutes  7 Hang Squat Cleans 135/95 14 T2B  21 Double Unders  21 Sit-ups  ​

12.26.16 Monday 

Strength: Front Squats  WOD  “Hammer” Five rounds of:  135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds between each round

12.25.16 Christmas Day!! 

​​ Happy Holidays Everyone!! 

12.24.16 Saturday 

Holiday Schedule:  Saturday: 12/24 Closed  Sunday: 12/25 Closed  Monday:  9am, 10am and 4:30pm  Tuesday: Normal Hours ​​

12.23.16 Friday 

Christmas Schedule:  Saturday: 12/24 closed and Sunday: 12/25 Closed Monday: 12/26 9am, 10am and 4:30pm Classes  Strength: Deadlifts  WOD  AMRAP in 20 mins  7 Deadlifts 275/185  21 K2C  7 Burpees Box Jumps  21 V-ups  7 HSPU  21 Calorie Row

12.22.16 Thursday 

Skill: Kipping Pull-ups / Band  Strength: Back Squat  WOD  Partner WOD: For Time  1000 m row  100 Wall Balls 20/14  50 Pull-ups  25 Burpees to a plate 45/25  Break-up as needed/must tag Happy 3rd Birthday Lexxi!! 

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