Remember that there are only three classes today; 7am, noon and 6pm (Performance is invited to any class)

DL: 10-8-6-4-2-2-2-2

W.O.D. - 4RFT:

- 5 Heavy DL (205/315)

- 15 Pull-ups

- 20 KB Swing (53/72)

- 25 DU

 

 

We're closed today to celebrate this special day.

  We hope that you have a fantastic day celebrating with family & friends!

Merry Christmas Eve!

GYM IS CLOSED, but

- Run 30 minutes on your own

12 Days of Christmas (rep scheme is like the song):

- 1 Overhead Squat 95/135

- 2 C2B

- 3 S2OH

- 4 Bar Facing Burpees

- 5 Front Squat 95/135

- 6 Pull Up

- 7 Back Squat 95/135

- 8 HR Push Ups

- 9 Clean 95/135

- 10 T2B

- 11 Snatch 95/135

- 12 Ring Dips

 

21-15-9

- Thruster (70/100) - C2B pull-up

Open WOD 12.1:

7min AMRAP

- Burpees

We want to give you a heads-up on our holiday schedule for the next two weeks.   Please note the specific times that classes will be offered.

Monday 23^rd: Classes at Normal Schedule

Tuesday 24^th: CLOSED – Run 30 minutes - Merry Christmas Eve!

Wednesday 25^th: CLOSED - Merry Christmas!

Thursday 26^th: Classes at 7 AM, Noon, 6 PM (Performance invited to any class)

Friday 27^th: Classes at 7 AM, Noon, 6 PM, & 7 PM Christmas Party (Performance invited to any class)

Saturday 28^th: Classes at Normal Schedule

Monday 30^th: Classes at Normal Schedule

(New:) Tuesday 31^st: Classes at 6AM, 7 AM, 9:30 AM, Noon (Performance invited to any class) - Happy New Years Eve

Wednesday 1st: CLOSED – At home WOD to be posted online! - Happy New Years Day!

*Schedule resumes as normal on January 2^nd.

Dead lift 3-3-3-max rep-3-3-3

W.O.D.

"Diane" 21-15-9 - dead lift 155/225 - handstand push up

Press 10-8-6-4-2-2-2

Partner W.O.D.:

10 rounds of:

- 400 m row (I go 400m / you go 400m)

then:

1 min cumulative Hanging L-hold

Squat clean 8 min 3 rep EMOM (tng)

W.O.D.

9-7-5 - Squat clean 115/205 - Muscle up then: rest 1 min - 400 m run

Back squat 10-8-6-4-2-2-2-2

WOD:

- 21-15-9 of Front squat (105/155)

- 40 double under after each round of front squat

Dead lift 10-8-6-4-2-2-2-2

W.O.D.

4 rounds for time:

-10 Gorilla burpee over box

-15 pull up

W.O.D:

- 2000 m row - 30 S2OH (95/135) - 1 mile run

"Open W.O.D. 11.5"

20 minute AMRAP

- 5 clean (100/145) - 10 T2B - 15 Wall ball (14/20)

Snatch 8 min 3 rep EMOM (TNG)

 

W.O.D.

30-20-10

- OH walking lunge 65/95 - OHS 65/95