Friday, December 16, 2022

Christmas 🎅🏼🎄and New Year’s 🎉🎊Schedule

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!!🎄🎅🏼🎁

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 🎆🎊🎈

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

     min 1: dual DB OH carry x 50m

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

     min 3: FLR x 45sec

B. For time

    25 barbell back squats

    20 cal bike

    15 med ball sit-ups

    20 no push-up burpees

    15 med ball sit-ups

    20 cal bike

    25 back squats