Friday 12/18
Strength- OTM x 8
2 Squat Clean Thrusters
@ 55-65% of 1RM Squat Clean
WOD- 15 min AMRAP
15 Box Jump Overs (24/20)
15 Wallballs (20/14)
15 Burpees
Evening scHedule 12/17
Evening schedule
4:30pm Class + 5:30pm Class + 6:30pm Sweat Rx
No Open Gym
Skill- Alt OTM x 10
Even: 40 DU
ODD: 6-12 HSPU
WOD- 5 RFT
300m Row
15 Power Snatches (115/80)
Wednesday 12/16
If we have to close due to weather it will always be posted at the top of our daily post here. Be sure to check first before heading down for class!
Body Armor- 3RNFT
10 Barbell Roll Outs
10 Bird Dogs ea side
1:00 Wall sit
WOD- 2RFT
50/40 Cal Row
30 Front Rack Lunges (75/55)
40 T2B
Tuesday 12/15
Getting into the winter season please check here on our daily posts to be aware of sudden closures due to weather. We’re supposed to have some potential bad weather coming our way this week. Always take caution and use your best judgement before heading here.
Closure announcements will always be at the top of the post under the date.
Strength- OTM x 8 mins
3 Back Squats @ 60-70%
WOD- 4RFT
20/15 Cal Row
20 Alt DB Snatch (50/35)
20 Jumping Squats
Rest 2:00
Monday 12/14
Strength- OTM x 10
1 Power Clean + 1 Squat Clean
WOD - 18:00 AMRAP
3 Squat Cleans (185/125)
6 Lateral Burpees
9 Pull ups
12 Sit ups
