11.21.18

Holiday Hours for this week:
Wednesday: No 6:30pm
Thursday: 1 session 8:30am (mass group workout (will have deck of cards!!!!!!)
Friday: Open Gym (9-11am) will have programmed workout
Saturday: Normal Open Gym

Partner WOD:

For Time:
75 wallballs (20/14)
40 S2O (135/95)
75 Wallballs
30 S2O (185/125)
75 Wallballs
20 S2O (205/145)

*21min Time Cap
*Modify as needed

11.20.18

Holiday Hours for this week:


Tuesday: Regular Hours
Wednesday: No 6:30pm
Thursday: 1 session 8:30am (mass group workout (will have deck of cards!!!!!!)
Friday: Open Gym (9-11am) will have programmed workout
Saturday: Normal Open Gym

6×3 Deadlift (65-90%)

8min Alt Tabata

Ring support hold (Top)

Bicycle kicks

11.19.18

Holiday Hours for this week:

Monday: Regular Hours
Tuesday: Regular Hours
Wednesday: No 6:30pm
Thursday: 1 session 8:30am (mass group workout (will have deck of cards!!!!!!)
Friday: Open Gym (9-11am) will have programmed workout
Saturday: Normal Open Gym

For Time:

1200m Row
200DU
50 Thrusters (95/65)

11.16.18

19min Partner WOD:

800m Sprint (Relay style)(4x200m,2x400m)

AMRAP in remaining time of:

20 wallballs (30/20)(slambball)
20 Pullups
20 Slambball (30/20)

*2 Scores (run time, amrap)
*Modify as needed