Monday, January 7th

A) Back Squat:

Start above 60% and build from there

B) 4 Rounds for Time:
15 Pull-up
15 DB Cleans
15 Sit-Ups
75 DU/150 SU

Holiday Hours

December 24th – Classes 5:30am and 6:30am then 

Open Gym 7:30am – 2pm

December 25th – Closed

December 26th – 4pm-6pm Open Gym

December 27th-29th – Regular Schedule

Dec. 31st – 5:30am and 6:30am – Classes

12pm – 2pm – Open Gym

January 1st – Closed

Then back to regular schedule Jan. 2nd!!

Saturday, December 22nd

A) 12 days of Christmas
1 G2O
2 Thrusters
3 Push Press
4 Sumo Deadlift High Pull
5 Pull-ups
6 Burpee Bar Hops
7 T2B/K2C
8 Box Jumps
9 Front Rack Lunge ea.
10 Push-ups
11 DB Snatch ea.
12 Bar Muscle Up/1+1

Perform like the song. 1 then 2 + 1 then 3 + 2 + 1. On up through the 12 Days!

* Athletes can do this solo or with a partner. Weight of the barbell movements is (95/65)

Friday, December 21st

A) “Wittman”
7 Rounds for time:
15 Kettlebell swing (53/35)
15 Power clean (95/65)
15 Box jumps (24/20)

Thursday, December 20th

A) 4 Rounds: (12:00)
10 Candlestick to pistol
5-10 Slow Descent HSPU

B) 3 Rounds:
3-8 Bar Muscle Ups
:30 Hollow Hold
50ft HSW/20 Shoulder Taps
:30 Hollow Hold

Wednesday, December 19th

A1) Barbell Bent-Over Row:

4×8 ea

B) Every 2:00 for 14:00
5 Bar Facing Burpee
10 T2B
5 G2O

Choose a weight that is very challenging, but you think you can do for all 7 rounds.

Tuesday, December 18th

A) Push Press: (15:00 Cap)

Build to a moderate starting weight and build. These should be difficult.

B) For Time in Pairs: (18:00 Cap)
100 DU/200 SU
100 Power Clean
100 DU/200 SU
100 Front Squat

Split work evenly.
1 work/1 rest.
Must finish all the snatch before moving onto the step-overs
Use the same weight for both movements

Monday, December 17th

A) Deadlift: (15:00 Cap)
Start at 55% 1RM and build from there

B) “Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday, December 15th

Buddy Days!! Bring a friend or 3 to throwdown today!

A) Back Squat:

Build in weight.

B) 15:00 AMRAP in pairs:
12 SA KB FR Forward Lunge (R arm)
12 KBS
12 SA KB FR Forward Lunge (L Arm)

Athlete 1 Works through 1 round of amrap
Athlete 2, standing, holds DB in each hand. Work can only be done if the athlete is holding the DB.

Friday, December 14th

Ugly Sweater Holiday Party tonight starting at 6:15pm!! No 6:15pm class today but all others will run as regularly scheduled. We’ve got heaps of meat ordered from Notorious PIG! Bring a side or snack to share and whatever you want to drink.
Also Friday and Saturday this week are Buddy Days this month. Invite your friends to come get after it:)

A1) Strict Pull-up:

A2) Push-up w/elevated feet:


B) 3 Rounds for Time:
100 Du/200 SU
15 Power Clean & Press
20 Bar Facing Burpee
15 T2B/K2C

18 minute time-cap

3 Rounds for time:
50 Su
10 KB DL
10 Burpee
10 K2C/Sit-up