Saturday 11/28

9am Community Class 1. Skill: Movement Prep 2. 15 Minute AMRAP:     10 Kettlebell Swing (1.5/1)     15 Abmat Sit Ups     10 Hand Release Push Ups     15 Box Jumps (24/20″) 10am Member’s Only 1. Clean-Work up to heavy triple. 2.

Thursday 11/26

Happy Thanksgiving! We are closed today. Tomorrow we will have open gym from 9-11am only and we will have a normal schedule on Saturday. Enjoy your holiday!

Wednesday 11/25

We will be closed tomorrow. Have a happy Thanksgiving! 1. Front Squat 5×3 (work up) 2. 21-15-9 For Time: Pull Up Front Squat (115/75) Burpee

Tuesday 11/24

1. Hang Snatch 5×3 75-80% 2. Halting Snatch Deadlift 3×5 90-100% 3. With a partner: Anchored Sit Up 3x30s For Max Reps One partner works while the other rests and anchors the feet.

Monday 11/23

1. (Behind the neck) Push Press 5×3 (Work up) 2. 15 Minute AMRAP:     Max Kipping Handstand Push Up     Run 400m *Score is total number of handstand push up’s completed. As soon as you come off the wall or can no longer perform a

Saturday 11/21

This is a reminder that today we are having a Olympic WL clinic with Coach Dane at 11am! 9am Community Class 1. Skill: Burpee Box Jumps 2. 12 Minute AMRAP:     Ascending Ladder of:     2-4-6-8-10… Burpee Box Jump (24/20″)     Run

Friday 11/20

Don’t forget! Tomorrow Coach Dane will be having an Olympic WL clinic at 11am! Sign up at the front desk if you’re interested. 1. EMOM 12:     Evens: Row 18/16 Cals     Odds: Max Strict+5 Kipping Handstand Push Ups 2. 20-15-10-5 For

Thursday 11/19

1. Back Squat 5×3 (Work up) 2. Teams of 2 For Time:     Run 200m – Relay     100 Kettlebell Swings (1.5/1)     60 Burpees (Sets of 10 rotating)     100 Wall Ball Shots (20/14), 10′     Run 200m – Relay