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Tuesday, December 30th

Workout:

A1.) 5,3,3,1 Front Squat
A2.) Ring Pull-ups 4 x 3-5
A3.) Ring Dips 4 x 5-7

B.) 100 Unbroken Double Unders/ 300 Single Unders
60 Unbroken Wall-Ball Shots@ 20/14
70 Unbroken Double Unders/ 210 Single Unders
30 Unbroken Wall-Ball Shots @ 20/14

Notes:
Every time you break/rest on Double-Unders, you must complete
10 Air Squats before continuing.
Every time you break/rest on Wall-Ball Shots, you must complete
5 Burpees before continuing.


Monday, December 29th

Workout:

5 sets, each for time of:
5 Power Cleans @ 155/105
7 Bar Facing Burpees
9 Kettlebell Swings @ 70/53
150 meter row
Rest 2-3 minutes between rounds,
attempting to make each round faster than the previous.


Saturday, December 27th

Workout:

In teams of two, complete the following for time:
100 Overhead Squats @ 95/65
100 Toes to Bar
100 Russian Kettlebell Swings @ 70/53
100 Overhead Walking Lunges @ 45/35 plate
150 Situps


Friday, December 26th

Hope you all had a Merry Christmas! Remember no morning classes on Friday just Open gym starting at 3pm and then classes at 4:15, 5:15 and 6:15 pm.

Workout
A.) 20 Minutes to build up to a Heavy Single Split Jerk

B.) 10 Minutes AMRAP of:
3 Push Press @ 115/75
7 Chest-to-Bar Pullups
10 Box Jumps @ 24″/20″


Wednesday, December 24th

Happy Xmas Eve Everyone! Hope you all have a safe and wonderful holiday!

10 minutes Build to a tough 3 rep touch and go Power Clean

4 x 4 minute AMRAPS with 2 minutes rest (continue next rounds where you left off the previous)

7 Power Clean (115/75)
9 Burpee Jump and Touch (about 6″ above reach)
25 Double Unders


Tuesday, December 23rd

12 Days of Xmas WOD!

1 Push-up
2 V-up
3 Squat Jumps
4 Plate Lunges each leg (Overhead or at Chest)
5 Toe to Bar
6 Burpees
7 KB Swings
8 KB Goblet Squats
9 Mountain Climbers (Each Leg)
10 Box Jumps
11 Russian Twists (Each Side)
12 Ring Dips

Perform like the song starting with 1 push-up
then 2 V-up and 1 push-up, then 3 Lunges,
2 V-up and 1 push-up until you get through all 12 days!


Monday, December 22nd

A1) Back Squat 5 x 3
A2) Handstand Pushups 5 x 3 – 7
(Strict First 3 sets Kipping Last 2)
Alternative is Handstand Hold 15-30 sec and/or Strict OH Press

B) EMOM 18
1st Min – 8 Toe to Bar
2nd Min – 30 sec Airdyne or Row Sprint
3rd Min – 10 Push Press (choose weight you can go unbroken for all sets)


Saturday, December 20th

Workout

2 X 10 minute AMRAPS

A) 5 Deadlift (135/95)
5 Hang Power Clean (135/95)
10 HR Push-ups

Rest 3 minutes

B) 30 Double Unders
9 Overhead Squats (95/65)
7 Chest to Bar Pull-ups


Friday, December 19th

Workout

A.) 5×3 Split Jerk. Focus on technical/skill aspects.
Rest 2 minutes between sets.

B.) 4 Rounds for time of:
500 meter row
10 Box Jumps @ 24″/20″
15 Russian Kettlebell Swings, moderate weight
20 Jumping Lunges


Holiday Hours

Holiday Hours

Merry Xmas and Happy New Year Everyone!!! Here are our hours over the holidays so you can keep working off some of that Holiday indulging:)

December 24th Xmas Eve:
5:30, 6:30, 7:30, 8:30am Classes as usual
No afternoon/evening classes

December 25th Xmas – Closed

December 26th
No AM classes
Afternoon as normal
3 to 4:15 – Open gym
4:15, 5:15, 6:15pm Regular Classes

December 31st New Years Eve
5:30, 6:30, 7:30, 8:30am Classes as usual
No afternoon/evening classes

January 1st New Years Day – Closed

All other classes as normally scheduled