12.30.2016

We will have open gym tomorrow, Saturday from 9-12. There will be NO 6am classes on Monday, January 2. All other classes will be held at regular times. We hope everyone has a safe and Happy New Year!

8 Min partner AMRAP:
8 deadlifts (225/155)
8 HSPU
*partners alternate rounds

Rest 4 minutes

8 minute partner AMRAP:
12/10 cal assault bike
2 rope climbs
*partners alternate rounds

12.27.2016

Happy Hanukkah! Join us today for a celebratory “8 Days of Hanukkah” WOD!

8 rounds for time:
8 KB snatch R arm (53/35)
8 KB snatch L arm
8 pull ups
8 KB lunges R leg
8 KB lunges L leg
8 toe to bar
8 KB push press R arm
8 KB push press L arm
*30 minute time cap

12.23.16

Regular Hours Today:

Saturday- December 24th- Open Gym “12 Days of Christmas Workout” heats starting at 9:30, 10:30

Monday December 26th- 10:30, 12pm Classes only

3 Sets of: (NOT FOR TIME)(Stagger with D Balls)
1 D Ball Shoulder (150/100)
2 36′ Sled Push (moderate weight)(inside on smooth surface)
15/12 Cal AB
-rest approx. 2 mins between sets

12min AMRAP: (2 partner Team)
30 T2B (partner Hanges From Bar)
20 Box Overs (partner Holds farmers carry (70/53)
10 HSPU (partner Holds Handstand)