Thursday 02/04

WOD- 5 RFT

• 18 Wallballs (20/14)

• 12 T2B

• 6 Squat Snatch (135/95)

Body Amror - OTM x 12 mins

• Min 1= :40 Front Rack Hold (135/95)

• Min 2= 8-12 Deficit Push ups (45/25)

• Min 3= :40 Medball Plank

Wednesday 12/03

Strength - Every 90s x 8 Sets

• 1 Deadlift + 1 Power Clean + 1 Hang Power Clean

• Unbroken sets, build based off feel

WOD- 6RFT

• 1-3-6-9-15-21 Burpee Pull ups

• 50 DU

Happy new year! 01/02

We hope everyone had a great holiday weekend! We will be running ALL classes today, Tuesday January 2nd.

Here’s to a new year of goals inside and out of the gym! We’ll always be here for you all and we’re excited for another great year.

Alt OTM x 7 RDS

• Min 1= 15/12 Cal Row/Ski/Bike

• Min 2= 10 HSPU

• Min 3= 12 Alt DB Snatch (50/35)

• Min 4= 6 Stationary OH DB Lunges ea side

Friday 12/29

Wishing everyone a very healthy and happy new year! Enjoy your holiday weekend!

Saturday & Sunday - all classes on

Monday - Closed

Tuesday - all classes on

Strength Day

Part 1 - Every 2:30 x 6 Sets

• 8 Split Squats ea. leg

Part 2 - OTM x 15 mins

• 1 Clean

• Build to a heavy single or new 1RM

Thursday 12/28

Schedule reminder

Saturday & Sunday - all classes on

Monday - New Years Day - Closed

Tuesday - all classes on

WOD- 3 RFT

• 25/20 Cal Row

• 25 T2B

• 25 Box Jump Overs (24/20)

Midline - OTM x 12 mins

• 20 Hollow Tucks

• :20 Side Plank ea.

• 20 Russian Twists