Thursday 12/08
Strength - Every 90s
3-3-3-2-2-2-1-1-1 Push Jerks
Build based off feel
WOD - 5 RFT
40 DU
12 Burpees
10-8-6-4-2 Push Jerks
(95/65)(115/85)(135/95)(155/105)(185/135)
Wednesday 12/07
Body Armor - 4 RNFT
12 Banded tricep pull downs
:30 Handstand hold
50 ft. weighted crawl
6 Tempo goblet squats
WOD - 14 min AMRAP
7 C2B
14 Alt. DB Box Step-ups (50/35)(24/20)
21 Sit ups
Tuesday 12/06
Ice Shaker bottles are in!! We do have a limited amount of extra black and navy with our logo on it. See a coach if you’re interested in grabbing one!
Strength - Every 2:00
5-5-3-3-1-1 Deadlifts
Tap & Go - build based off feel
WOD - 6RFT
7 Deadlifts (225/155)
15/12 Cal Row
Rest 1:30
Monday 12/06
Thank you SO much to everyone who came down to kick off the holidays with us this past Saturday night! It was so much fun and the food was absolutely amazing! Shout out to all who brought so many yummy dishes and threw down at some games! We hope you all had a great time!
Strength - Every 2:00
3-3-3-3-3 Front Squats
Build based off feel
WOD - 3:00 AMAP 1:00 Rest x 5 sets
8 Burpees
10 Thrusters (75/55)
12 T2B
Friday 12/02
We can’t wait to celebrate with you tomorrow evening!!
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 - Alt. OTM x 12 mins
Even: Max L-hang/Tuck hold
Odd: “X” HSPU
WOD - For Time
9-15-21-27
Cal Row
KB Swings
50 DU
