Dec 30

Strength

Clean and Jerk - Max

MetCon

3 Rounds of:

10 Power Clean & Jerk (135/95)

10 Burpee Lateral Jump Over Bar

EST will be CLOSED Wed-Fri. We will open for regular Sat hours.

Dec 29

Jonathan rocking an epic Santa suit at the Holiday WOD and Social!

Strength

Snatch - Max

MetCon

10:00 AMRAP

3 Wall Climb

5 Shoot Through

7 Up Down

We will be CLOSED Wed-Fri this week. Open for regular hours on Saturday.

Dec 22

Thanks to everyone that joined the 12 Days of Christmas WOD and Social on Friday! We had a great time and are incredibly thankful to have such a great community at our gym!

Monday

Strength

Press - Max

MetCon

"Fran"

21-15-9

Thruster (95/65)

Pull Up

Tuesday

Strength

5 x 1 Power Clean

MetCon

Teams of 2

100 Power Clean (135/95)

EST will be CLOSED Wed-Fri. We will be OPEN for regular hours on Saturday.

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