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
AMRAP
21 Air Squat
14 Sit Up
7 HR Push Up
*Score is total reps*
Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
12 min EMOM min 1 – 8 DB Floor Press min 2 – 2 TGU 53/35 min 3 – 15 Hollow Rocks 5 RDs for Reps – in a 3 min window complete: 9 Power Snatch 115/85 15 Power Cleans 21 Push Jerks… … with remaining time AMRAP OHS.. *rest 2 min between rds*
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)