December - 2017

Beginners Wanted

Juneteenth wod

Join our home community

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Gym closed Jan 1

Happy New Year!

12.30.2017

LAST WOD OF 2017 “Any Minute” Open Performance Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – Rest

Wod for 12.29.2017

*wod times: 6am/noon/430/530 Deadlift Heavy Set of 3 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Wod for 12.28.2017

*class times at noon/430/530 “Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

Wod for 12.27.2017

OPEN 3-Position Squat Clean Build to a Heavy Complex “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) Wod times: 6am/noon/430/530

Merry Christmas and Happy Holidays!

Box opens Wednesday for 6am wod

Wod for 12.23.2017

9:00 wod only. Classes will resume Wednesday, December 27th at 6am. “The 12 Days Of Christmas” 40:00 to complete: 1 Deadlift (275/195) 2 OHS (95/65) 3 Snatches (95/65) 4 Pull-ups 5 Ring Dips 6 HR Push-ups 7 Box Jumps (24/20) 8 Push Jerks (95/65) 9 Cleans (95/65) 10 Thrusters (95/65) 11 DUs 12 Burpees

Wod for 12.22.2017

Hang Power Clean Heavy Set of 2 “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

Wod for 12.21.2017

“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00

Wod for 12.21.2017

“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00

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