Christmas Eve hours 8 and 9am only.
Closed Christmas Day.
12 Min EMOM
Min 1 – 50 D/U 2:1
Min 2 – :50 Plank
Min 3 – :50 Hollow body hold
“DT”
5 RFT
12 Deadlifts 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105
*15 min Cap*
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – 10 Minute Ladder 1 Dumbbell Burpee – 35′s/45′s 1 Dumbbell Shoulder to Overhead – 35′s/45′s *Up by 1′s for 10 Minutes. For the burpees, hands will remain around the dumbbells as they go to the floor, and dumbbells will be at your…
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ‘Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
Strength: Weighted Pull Ups 6X3 20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)