Tuesday 12/12
Strength - Every 2:00 x 6 Sets
5-5-4-4-3-3 Front Squats
Build based off feel
WOD- 4 RFT
25/20 Cal Row
15 DB Goblet Squats (50/35)
15 Box Jump Overs (24/20)
15 T2B
15 DB H. C&J
Monday 12/11
Thank you so much to everyone who came down Saturday night! It meant a lot to us to be surrounded by so many amazing people, we have the best community around!
Strength - OTM x 10 mins
1 Power Snatch + 1 Hang Power Snatch
build to a heavy complex
WOD- 10 min AMRAP
2-4-6-8-etc…
Power Snatch (115/85)
Burpees
Friday 12/08
Tomorrow is our annual holiday party! Starting at 6pm come down and celebrate with us! This will be pot luck style, bring any appetizers, dips, finger foods, etc… and/or your favorite adult beverages. Significant others welcome!
Sunday we will be closed.
Strength Day
Part 1 = Every 2:00 x 9 Sets
3-3-3-2-2-2-1-1-1 Overhead Squat
Build to a heavy single or new 1RM
Part 2 = Every 90s x 10 Sets
Sets 1-5 = 1 Squat Snatch + 1 Hang Squat Snatch
Sets 6-10 = 1 Squat Snatch
Thursday 12/07
Strength - Every 90s x 6 Sets
3-3-3-2-2-2 Push Press
Build
WOD- For Time
12 Ring Dips
7 Power Cleans (165/105)
41 DU
12 Ring Dips
7 Back Squats
41 DU
12 Ring Dips
7 Shoulder-2-Overhead
41 DU
Wednesday 12/06
Saturday 12/09 - All morning classes are still ON! - 6:00pm come down to kick off the holiday season with us! This will be pot-luck style, byob, and significant others welcome! (Adults only please)
Sunday - 12/10 - CLOSED
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Build based off feel
Tap & Go
WOD- 3 Sets For Time
12-9-6
Burpee Box Jump Over (24/20)
T2B
2:00 Rest after the set is completed