Friday 12/31 happy new year!

Today, Friday - 8am class only
Saturday- Closed
Sunday- Open Gym only 9am-11am
Monday- Paleo challenge begins (if you didn’t get our info email please contact us!)

Thursday 12/30

Paleo challenge info email was sent out yesterday, if you did not receive it please let us know!

Schedule reminder :

Friday: 8am only
Saturday: Closed
Sunday: Open Gym only 9am-11am
Monday: Paleo challenge begins

Body Armor- 4RNFT

• 15 Glute Bridges

• 10 Barbell Rows

• :30 sec Handstand hold

• 25 Sit ups
  

WOD- 5RFT

• 20 Box Jump Overs (24/20)

• 15 Pull ups

• 10 Front Squats (135/95)

Wednesday 12/29

Schedule this week: Friday : 8am only
Saturday: Closed
Sunday: Open Gym only 9am-11am
Monday: 30 day paleo challenge begins!

WOD- 5RFT

• 30/21 Cal Row

• 1 Round “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

• Rest 2:00 after each round

  Rd 1 (183/135)

  Rd 2 (165/115)

  Rd 3 (155/105)

  Rd 4 (135/95)

  Rd 5 (115/85)

Tuesday 12/28

Paleo challenge coming at you starting Monday! More info coming out soon! Let’s kick off the new year right!

Strength- Every 2:00 x 5 sets

• 10-8-6-4-2 Thrusters

• build based off feel

WOD- For Time

• 60 Wallballs (20/14)

• 70/50 Cal Row

• 150 DU

Monday 12/27

Hope everyone had a great holiday weekend! Back into action today!

Schedule this week:

Normal Monday-Thursday
Friday: 8 am only
Saturday : Closed
Sunday: Open Gym only 9am-11am

Strength - Every 90s x 7 sets

• 2 Hang Power Snatches + 1 Power Snatch

• build based off feel

WOD- 9 min AMRAP

• 3 Hang Power Snatch (75/55)

• 3 Burpee Pull ups

• 6 HPS + 6 BPU

• 9 HPS + 9 BPU

• 12+12…etc..