Holiday Hours: 
Mon Dec 22, 12-3pm open gym, regular classes 3-7pm
Tues Dec 23, 12-3pm open gym, regular classes 3-7pm
Wed Dec 24,12-5pm open gym
Thrus Dec 25, closed Merry Christmas! 
Fri Dec 26, open gym 12-3pm
Sat Dec 27, 9:30 Class

Friday December 19, 2014


WOD

A. Back Squat Bodyweight Max Repsx3

B. 10 Minute AMRAP
      3 Burpee Box Jump over 20/24"
      5 C2B
      7 Deadlift 75/110kg

Post to comments

Thursday December 18, 2014


WOD

A. Gymnastics

B. 2 Rounds for reps:
    1 Min Thruster 35/50kg
    1 Min Rest
    1 Min Snatch 35/50kg
    1 Min Rest
    1 Min Front Squat 35/50kg
    1 Min Rest 
    1 Min OHS 35/50kg
    1 Min Rest
    
Post to comments

Wednesday December 17, 2014


WOD

A. Hang Power Snatch 3-3-3-3-3 static

B. 5 Min Double/Tripple Under Practice

B. For Time:
    30-20-10
    Alt DB Snatch 35/55lb
    Ring Dip
    T2B
    Box Jumps 20/24"
    
Post to comments

Tuesday December 16, 2014


WOD

A. Deadlift 65%x3 EMOM 10 Min

B. 3 Sets Max Strict Pull-Ups
    2 Sets Max Kipping Pull-Ups

C. 5 Rounds ForTime:
     10 Hang Clean 45/60kg
     15 Wall Ball

Post to comments

Monday December 15, 2014


WOD

A. Squat Clean Thruster + Thruster

B. 7 Thrusters + 3 Burpees EMOM 5 Min

C. 15 Minute AMRAP
     40 Squats
     30 KBS 1/1.5p
     20 Push-Up
     10 Pull-Up
     
Post to comments

Friday December 12, 2016


WOD

A. Power Clean 1-1-1-1-1

B. EMOM 20 Minutes
    5 Ring Dips
    3 Cleans @80%

Post to comments

Thursday December 11, 2014



MORNING CLASSES ARE CANCELLED DUE TO WEATHER 

COME TO A NIGHT CLASS!


WOD

A. Gymnastics


B. For Time:

    100 Burpees
   
Post to comments
MORNING CLASSES ARE CANCELLED DUE TO WEATHER 

COME TO A NIGHT CLASS!

Wednesday December 10, 2014


WOD

A. Push Press 5-5-5-5-5 (Static)

B. For Reps
    1 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    1 Min Rest
    2 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    2 Min Rest
    3 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    3 Min Rest
    4 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    
Post to comments