6,7 and 8 AM classes only.
Closed tomorrow 12-25!
“12 Days of Christmas WOD”
1 Min plank hold
2 Ring Dips
3 Push ups
4 Pull Ups
5 Burpee broad jumps
6 Squat Jumps
7 Box Jump overs
8 Kettlebell Swings
9 Toes to Bar
10 Walking Lunges (each leg)
11 Situps
12 Pistols (each leg)
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…
5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps
10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U
Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…
E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*