Row your heart out

Thursday 12/12/19

Only two more days until our annual holiday party! If you plan on bringing a pot luck dish don’t forget to fill out the google sheet, we will have sterno racks set up if needed (BYOB) Significant others are of course welcome!! Superlative votes are in the lobby and will be available throughout Saturday morning classes to fill out. Holiday party start at 7pm with superlative announcements at 9pm.

https://docs.google.com/spreadsheets/d/1jcPsjcDyszGDXUojdMmtjyjwrpfK7nJLB1LVXPtHWAo/edit?usp=sharing

WOD- For Time

30-20-10

• Cal Row

• 100’ Plate FR Lunge (45/25)

Right Into

10-20-30

• Burpees

• Wallballs (20/14)

Post WOD Conditioning - 3 Rounds Row/Bike/Ski

• Min 1- 12/9 Cals

• Min 2- 15/12 Cals

• Min 3- 20/15 Cals

• Min 4 & 5- Rest

AMRAP

Wednesday 12/11/19

All classes are on as scheduled. If there were to be any cancellations due to weather always check here, social media, and/or your email for cancelations.

Just a few more days until our annual holiday party! If you are bringing a dish for our pot luck apps/dinner spread please jot down what you would like to bring! BYOB https://docs.google.com/spreadsheets/d/1jcPsjcDyszGDXUojdMmtjyjwrpfK7nJLB1LVXPtHWAo/edit?usp=sharing

Body Armor - 4 RNFT

• 16 weighted sit ups (45/25)

• 12 Romanian DL

• 8 Barbell Row

• 1 min Rest

WOD- 15 min AMRAP

• 60 DU

• 30/21 Cal Row

• 10 Thrusters (155/105)

4 mins

Holiday Party pot luck sheet -

https://docs.google.com/spreadsheets/d/1jcPsjcDyszGDXUojdMmtjyjwrpfK7nJLB1LVXPtHWAo/edit?usp=sharing

WOD- 4 min AMRAP

• 27/21 Cal Row

• 27 Burpees

• 27 C2B

  4 min REST

4 min AMRAP

• 21/15 Cal Row

• 21 Burpees

• 21 C2B

  4 min REST

4 min AMRAP

• 15/12 Cal Row

• 15 Burpees

• 15 C2B

Congrats to all!!!

Monday 12/09/19

Another year of a successful tournament! Our 4th Turkey Tourney went off without a hitch! It’s crazy to think that this was our 4th one already!! We are so beyond proud of each competitor. We saw PRs, hard work, limits pushed, but most of all we saw everyone having some fun throwing down with the best community around and that by far makes it all worth it!!

THIS SATURDAY is our annual holiday party!! Kicking things off at 7pm and then at 9pm we will be announcing our superlatives (voting cards will be in the lobby, cast your votes by Friday!!) Pot luck style, over the years we have been so fortunate to taste some unbelievable apps and entrees. If you would like to bring a dish, please fill out the google sheet listed below, this way we know there won’t be too many doubles. BYOB

https://docs.google.com/spreadsheets/d/1jcPsjcDyszGDXUojdMmtjyjwrpfK7nJLB1LVXPtHWAo/edit?usp=sharing

Strength - Overhead Squat

• OTM x 5 - 2 reps, start 40-45% and build

• OTM x 5 - 1 rep, continue to build to a heavy single

WOD - 10 min AMRAP

• 6 Power Snatch (95.65)

• 9 OHS

• 12 Box Jumps (24/20)

Last min prep

Saturday- 12/7/19 - No regular classes due to our in house competition

Turkey tourney is right around the corner ALREADY!? Where has the time gone! I hope you’re all excited for another awesome event! WOD 3 will be released today.

Doors at 9:00am, Briefing at 9:15am, WOD 1 start at 9:30am. The gym will already be set and prepped for the strength ladder.

WOD- 16 min AMRAP

• 15/12 Cal Row

• 12 KB Swings (53/36)

• 2 Rope climbs

Post WOD Recovery -

• 15 min row

• every 3:00 20-25 Sit ups