Wednesday, 12-27-17

Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…

Christmas eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. With a running clock 0:00-5:00 AMRAP 7 DB Power Clean 50/35 7 DB Front Squats 50/35 5:00 -7:00 Rest 7:00-17:00 AMRAP 14 Wall Ball 20/14 14 Med Ball Twists 20/14 7 Burpee 17:00 – 19:00 Rest 19:00 – 29:00…

Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**

Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees

Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM EVEN- 10 HSPU ( 15 Scaled ) ODD- 5-7 Bar MU (5 Pull up +5 Dip) rest 2 min 12 Min EMOM Even-50′ Sled Push 150/100 (10 Weighted lunge45/30) ODD-10 Ring Dip (15 Scaled/assisted Dip) rest 2 min 10 min…

LEA BLASTING THE WALL BALL!!ROB THE ROCKET READY TO RUMBLE!!DEBS DOIN IT LIKE A CHAMP!! SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM…