HOLIDAY SCHEDULE

TODAY= 12/24  8 AM and 9 AM class

12/25 CLOSED

12/26 5 pm, 6 pm and 7 pm class

12/27-12/30 Regular Schedule

12/31- 5:30 AM Class, 6:30 am Class and Noon

1/1/ CLOSED

1/2 Regular Class Schedule

SWOD

Find your 1 Rep Max Thruster

WOD

10 Thrusters (95#/65#)

10 Burpees

10 Toes to bar

  5 Rnds

 

Melissa handling her bar like a boss.

A day in the life Ben Smith

HOLIDAY SCHEDULE

12/24  8 AM and 9 AM class

12/25 CLOSED

12/26 5 pm, 6 pm and 7 pm class

12/27-12/30 Regular Schedule

12/31- 5:30 AM Class, 6:30 am Class and Noon

1/1/ CLOSED

1/2 Regular Class Schedule

Skill WOD

Overhead Squat

Partner WOD

Buy in: 800 M Run  (together, once)

12 Shoulder to OverHead (115#/85#)

12 Pull ups

15 min AMRAP

Chris F. dominating that KB!

Optimizing the overhead squat

HOLIDAY SCHEDULE

12/24  8 AM and 9 AM class

12/25 CLOSED

12/26 5 pm, 6 pm and 7 pm class

12/27-12/30 Regular Schedule

12/31- 5:30 AM Class, 6:30 am Class and Noon

1/1/ CLOSED

1/2 Regular Class Schedule

WOD

OTMEM for 7 Min (OTMEM= On the Minute Every Minute)

3 Cleans

(try to pick one weight and stick with it the whole 7 min)

Rest

21-15-9

Box Jumps (24’/20)

Deadlifts (185#/135#)

Sit ups

Pat and Lisa working through their 60 KB swings.

A great video- Khalipa’s history with the clean