Dec 19

Tonight is our Holiday WOD at 6pm and Social Gathering right after!

Today's Workout

A1. 3 x 6e Leg Wt Step Up

A2. 3 x 15 Push Up

A3. 3 x 3-5 Chin Up Negative

B. 1000m Row

Holiday WOD at 6pm

Ken's 12 Days of Christmas WOD!

Dec 18

Holiday WOD and Social this Friday at 6pm!!

Strength

3 x 6 Back Squat

MetCon

Teams of 2

10 Alt. Sets of:

20 Cal AirDyne

Cash Out

3 x 25 Hip Ext.

Dec 17

Tell us what you are bringing to the Holiday Party this Friday. There is a list started on the large whiteboard.

Agility

7 x Box to Box Jump + Short Shuttle

MetCon

12:00 AMRAP

5 Walk Out

10 KB Swing

15 Sit Up

Dec 16

Strength

Clean - Heavy Single

MetCon

3 Rounds of:

10 Heavy Thruster

10 C2B Pull Up

Dec 15

This Friday is our Holiday WOD and Social @ 6pm!

Strength

Push Press - Max

MetCon

10:00 AMRAP

5e Arm KB Clean & Jerk

10 V-Up

Dec 12

A. 3 x 3 OHS

B. 3 x 3 Deadlift

C. 75 Cal AirDyne/Row

Dec 11

Strength

7 x 1 ME Broad Jump

MetCon

4 x 400m Run (2:00 Rest)

Cash Out:

4 Min Clock Running:

1:00 Front Plank

1:00 Side Plank

1:00 Side Plank

1:00 Front Plank