Friday 1-1-21
We will only have one class at 10:00am
Warmup
50 double unders
3 rounds
10 alt dB snatches 35/25
10 alt dB push presses 35/25
10 sec. bottom of squat hold
2 min rest
wod
tabata bottom to bottom squats
one mile run
Thursday 12-31-20
**we won’t have any afternoon classes today**
** we will only have one class at 10:00 am on New Years day
warmup
500m row
3 rounds
10 ring rows
10 squats
10 situps
2 min rest
wod
2 rounds
800m run
30 pullups
30 front squats 115/85
30 …
Wednesday 12-30-20
Warmup
50 double unders
3 rounds
10 power cleans 45/35
10 front squats 45/35
10 overhead squats 45/35
2 min rest
wod
power cleans
2-2-2-2-2-2-2
Tuesday 12-29-20
Warmup
500m row
3 rounds
10 jumping jacks
10 jumping lunges
10 burpees
2 min rest
wod
“JT’
21-15-9
handstand pushups
Ring dips
pushups
Monday 12-28-20
Warmup
400m run
3 rounds
10 hang cleans 45/35
10 push presses 45/35
10 power snatches 45/35
2 min rest
wod
3 rounds
50 squats
7 pullups
10 power snatches 95/65
Sunday 12-27-20
Open gym 2:00-3:00
Saturday 12-26-20
In teams of two,
15 min AMRAP
8 power cleans 115/85
8 push jerks 115/85
10 high-five pushups
Friday 12-25-20
We are closed today, see you in the morning.
Merry Christmas!
Thursday 2-24-20
We will have one class on the 24th and will be closed on the 25th
wod
in teams of two,
“12 days of Christmas”
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Presses (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 …
Wednesday 12-23-20
***we will only have one class on Thursday the 24th, at 10:00am
**we will be closed on Friday the 25th
Warmup
500m row
3 rounds
10 SDLHP 45/35
10 push presses 45/35
10 thrusters 45/35
2 min rest
wod
3 rounds
400m run
50 good mornings 45/35
50 situps