Merry liftmas!
Monday 12/24 : 9am class only
Tuesdsy 12/25: closed for Christmas
Wednesday 12/26: no 5:15am class, normal schedule for remainder of the day.
Joker
Comptrain has released some awesome benchmark workouts lately. Today we will be completing “Joker”!
WOD - “Joker”
1 up to 10: T2B
10 Down to 1: Deadlifts (225/155)
Skill - 12 min AMRAP
5 Inch Worms
10 Ring Rows
:15s Hollow Hold
:20s Superman Hold
Ladies tanks
Ladies tanks are IN and ready for pick up, the rest of the apparel will be in very very soon… we will keep you updated… last minute pick up can happen Monday morning during our xmas eve wod if they are Christmas gifts! 9:00am WOD Monday morning.
Body Armor- 3 RNFT
10 Glute Bridges
20 Supermans
Max effort L-hang/tuck hold
WOD - For Time
10 Squat Cleans (95/65) + 2 HSPU
8 Squat Cleans (135/95) + 4 HSPU
6 Squat Cleans (155/105) + 6 HSPU
4 Squat Cleans (185/135) + 8 HSPU
2 Squat Cleans (205/145) + 10 HSPU
Next week!
Please note schedule changes for the holiday.
Skill- 3 rounds
1-3 MU + 50 DU
1-3 MU + 50 DU
1-3 MU + 3:00 REST
WOD - 15 min AMRAP
30/21 Cal row
21 Sit ups
15 C2B
9 Power Cleans (185/135)
hall of fame!
We wanted to give a shout out to our very own Joyce Brown. She was inducted into the Sachem Hall of Fame this past Saturday. Joyce was the first female Sachem graduate who came back to teach/coach 3 sports and win a title. We are so very happy for you Joyce!!! Congrats!!!
Skill - Every 2:00 x 5 Rounds
20/14 Cal Row
Max HSPU until 1:30 mark
:30 sec rest
WOD - For Time
21-15-9
KB Swings
Lateral Burpees
