December 24, 2022

CHRISTMAS SCHEDULE:12/24 – 8am “12 Days of Christmas”12/25 – CLOSED12/26 – CLOSED For time:1 Cluster2 Muscle-ups3 Box Jumps4 Front Rack Lunges5 Handstand Push-ups6 Deadlifts7 Toes-to-bars8 Strict Pull-ups9 Kettlebell Swings10 Burpees11 Back Squats12 Assault Bike CaloriesBarbell/KBS – Pick you own fate Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, […]

December 23, 2022

CHRISTMAS SCHEDULE:12/24: 8am – 12 Days of Christmas WOD12/25: CLOSED12/26: CLOSEDEvery 3 mins for 12 mins do:3 Power Cleans, 55% 1RM3 Front Squats, pick load3 Push Jerks, pick load6 Box Jumps, 24/20 in50 DU’s Post Work4 rounds for max reps of:max rep Flutter Kicks, 20 secsRest 10 secsmax rep Supermans, 20 secsRest 10 secs

December 22, 2022

CHRISTMAS SCHEDULE:12/24: 8am – 12 Days of Christmas WOD12/25: CLOSED12/26: CLOSED Monostructural Cardio 7 min.–then–5 L/5 R Eccentric Bulgarian Split Squats, pick loadPigeon Stretch, L 2 mins/R 2 minsSprinter Stretch, L 2 mins/R 2 mins–then–2 rounds of:10 Tempo Goblet Squats, pick load10 L/10 R Split Stance Good Mornings, pick loadSled Drag, pick load, 100 ft–then–5 […]

December 21, 2022

CHRISTMAS SCHEDULE:12/24: 8am – 12 Days of Christmas WOD12/25: CLOSED12/26: CLOSED Grunt WorkEvery 4 mins for 20 mins do:Run, 200 mD-Ball Bear Hug Carry, 50 ft3 D-Ball Over YokesD-Ball Bear Hug Carry, 50 ftFarmer Carry, 100 mGoal: Complete at 60-70% effort Post WorkComplete as many rounds as possible in 8 mins of:Plank Hold, 30 secs10 […]

December 20, 2022

Deload Week!! “Flow 35”For quality:Monostructural Cardio, 5 mins35 Alternating Box Step-ups35 Ring Rows35 Russian Kettlebell Swings, 35/26 kgMonostructural Cardio, 5 mins35 Alternating Reverse Lunges35 AbMat Sit-ups35 Push Press, 45/35 lbs35 Good Mornings, 45/35 lbsMonostructural Cardio, 5 mins35 Goblet Squats, 35/26 lbs35 Perfect Push-ups100 Plyo SkiersGoal: Complete at a 60-70% effort Post WorkBanded Hamstring Stretch:90 sec-2 […]

December 19, 2022

Deload Week!! But first… Back Squat1 Rep Max*15 minutes to establish Post WorkFor quality:Sled Push, pick load, 3x 50 ftBack Rack Hold, pick load, 2 mins5x 5 Weighted Pull-ups, pick loadHip Extension Hold, 2 mins Back Rack Hold- perform using your 1RM Back Squat weight; accumulate the total timeHip Extension Hold- at the top of […]