Dec 21

A1. 5 x 3 Overhead Squat

A2. 1 Minute Rowing 

(Full recovery between sets)

Dec 20

Our schedule for the holidays is as follows:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for normal hours Wed (1/2) and on.

Strength

7 x 1 ME Broad Jump

MetCon

For Time:

10 Power Clean

50 Grasshopper

8 Power Clean

40 Grasshopper

6 Power Clean

30 Grasshopper

4 Power Clean

20 Grasshopper

2 Power Clean

10 Grasshopper

(185#/115#)

Dec 19

Chase the PR machine.

Strength

A1. 5 x 5 Slow Toes To Bar

A2. 5 x 10-15 Hip Extension

MetCon

For Time:

50 Pull Up

75 Push Up

100 Air Squat

Dec 18

Our schedule for the holidays is as follows:
Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for normal hours Wed (1/2) and on.

Strength

5 x 3 Press (go up from your 5s last week)

MetCon

5 Rounds of:

5 Push Jerk (185#/105#)

20 Lateral Barbell Jumps

Dec 17

Strength

4 x 5 Front Squat (70-80%)

MetCon

15min AMRAP

8 Ring Dip

10 Box Jump (24"/20")

12 OH Lunge (45#/25#)

Dec 14

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for tonight @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Today's Strength WOD is:

3 x 3 Pause Front Squat

3 x 3 Bench Press (Heavy as possible)

3 x 10-20 GHD Sit Up

Dec 13

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for this Friday @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Here is today's WOD:

Strength

3 x ME L-Sit Hold

MetCon

2min Double Under

1min Rest

2min Up Down

1min Rest

2min KB Swing

1min Rest

2min Up Down

1min Rest

2min Double Under