top of page

Friday, December 16, 2022


Christmas ๐ŸŽ…๐Ÿผ๐ŸŽ„and New Yearโ€™s ๐ŸŽ‰๐ŸŽŠSchedule

Friday, December 23

5:30, 9:00am

Open gym

3-5:00pm

Saturday, Christmas Eve

8:30, 9:30am

Twelve Days of Christmas Wod

Sunday, Christmas Day

MERRY CHRISTMAS!!๐ŸŽ„๐ŸŽ…๐Ÿผ๐ŸŽ

Monday, December 26

Closed


Friday, December 30

No 6:30pm class

Saturday, December 31

8:30, 9:30am

Sunday, January 1, 2023

HAPPY NEW YEAR ๐ŸŽ†๐ŸŽŠ๐ŸŽˆ

Monday, January 2, 2023

Closed


Friday

A. EMOM 12 minutes

min 1- 8-10 Strict Press @ 95#/65#

min 2- 12-16 renegade rows 50#/35# per hand

min 3- Echo Bike 10/8 cals


B. For total time

2 rounds

12 Hang Power Snatches @ 75#/55#

4 Wall walks


rest exactly 2:00


2 rounds

12 Hang Power Snatches @ 75#/55#

8 burpee pull-ups


Masters

A. EMOM 12 min

ย ย  ย  min 1: dual DB OH carry x 50m

ย ย  ย  min 2: 30 sec row for max meters at a sustainable pace for all sets

ย ย  ย  min 3: FLR x 45sec

B. For time

ย  ย  25 barbell back squats

ย  ย  20 cal bike

ย  ย  15 med ball sit-ups

ย  ย  20 no push-up burpees

ย  ย  15 med ball sit-ups

ย  ย  20 cal bike

ย  ย  25 back squats

171 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre

A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow

A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second

bottom of page