Wednesday 12/13

Strength - OTM x 8 mins

• 1 Power Clean

• Goal to maintain 70% of 1RM

WOD- OTM x 28 mins (7 rounds)

• 15/12 Cal Row

• 3 Ring MU (9 Dips)

• 50 DU

• 5 Power Cleans (155/105)

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