12.30.15 Wednesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Paused Back Squat

*3 sec in the bottom of the squat

--then 3@80%

--THE WOD--

17 min amrap 

"The Kara Webb"

26 Wall Balls (20/14)

12 SDHP (115/75)

30 Double Under

12.29.15 Tuesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Front Squat

*paused 3 sec in the bottom of the squat

-then 3@80% no pause

--THE WOD--

60 Bar Facing Burpees

30 Shoulder to Overhead (165/115)

10 Deadlifts 

For time...

*15 min cap 

How many felt like this after Monday's WOD?

12.28.15 Monday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

5-5-5-5-5

Ring Dips

*use load if needed. Slow and controlled every rep

--THE WOD--

20 min amrap

9 Pullups

15 Power Cleans (135/95)

21 Squats

*firebreathers may do Chest to Bar Pullups

The crew warming up!

12.26.15 Saturday

--THE WOD--

800m Run

15 Clean and Jerk (135/95)

400m Run

15 Clean and Jerk

800m Run

15 Clean and Jerk

For time...

Christmas Eve Crew

12.24.14 Thursday

Here's the Schedule for the rest of the week:

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Merry Christmas!

--THE WOD--

(Teams of two)

24 min amrap

24 Wall Balls (20/14)

24 KBS (choose load)

24 Hand Release Burpees

24 Sit-ups

*partner not working is holding the kettle bell pet rock style. Kettle bell is to be picked up once the workout starts by a partner. Kettle bell must be handed off after each switch is made. If the kettle bell hits the ground after the workout starts both team members must run 400m

12.23.15 Wednesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

5 min EMOTM

3 Power Snatch (135/95)

Then...

5 min EMOTM

3 Power Snatch (155/105)

*if the rx weight cannot be completed choose a load that allows good positions

--THE WOD--

"Kick Start My Heart"

30 Thrusters (95/65)

90 Double Unders

20 Thrusters

60 Double Unders

10 Thrusters

30 Double Unders

For time...

(Twice the amount of singles if you do not have double Unders)

12.22.15 Tuesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

3-3-3-1

Back Squat

*work up in load

--THE WOD--

6 Rounds

10 Toes to Bar

10 Shoulder to Overhead (135/95)

For time...

*18 min Cap

Ian