Last day to order from catalog is Jan 5th.
Lots of sand outside, please clean your shoes.
Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time!
There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you a 5 min grace period. After that the burpees get added to your wod time.
We are closed today!
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps 10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35 Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
Merry Christmas to my Kryptonite Family!!! Monday’s Hours are 8 and 9am only!!