Wednesdy 11/30

Saturday 12/03 - normal class schedule - 6pm Holiday Party -BYOB- adults only
Pot-luck google sheet: https://docs.google.com/spreadsheets/d/1QgiQHsCaSFGf2A2LNiKgjxEa46qA_Vnr-qXsJlMoFJI/edit?usp=sharing

Sunday 12/04 - Closed

Body Armor: 4RNFT

  • 10 Banded pull aparts ea.

  • 10 Bent over barbell rows

  • 10 Bird dogs ea.

  • :20 sec ring support hold (mod to :30 plank)

WOD - Alt OTM x 5 RDS (20:00)

  • Max Burpees

  • Max Sit Ups

  • Max Cal Row

  • Rest

    Score = total reps

Monday 11/28

Last chance to pre-order! - We’re going to extend our new items to pre-order until 3pm today. See a coach or contact us with your order/sizes/customization!

https://docs.google.com/spreadsheets/d/1yFQ9ZHbCw90M6rPjWJYqJ31-ukPSnnXROq_xZxXXKQw/edit?usp=sharing

Saturday 12/3 - Holiday Party @ 6pm! (Normal class schedule in the morning)

Sunday 12/4 - Closed

Strength - Every 2:00

  • 5-5-5-5-5 Bench Press

  • Build based off feel

WOD - For Reps + Time

8min AMRAP

  • 4-6-8…Wallballs (20/14)

  • 4-6-8… Cal Row

Rest 2:00

@ 10:00 - For Time

  • 50/40 Cal Row

  • 50 Wallballs