Thursday 12-6

Open (Advanced): 1. Skill: Movement Prep 2. For Time: Assault Bike 50/35 Cals 30 Toes-to-Bar 30 Front Rack Lunges, Alternating Legs (95/65) 30 Sumo Deadlift High-Pulls (95/65) 30 Front Rack Lunges 30 Toes-to-Bar Row 50/35 Cals   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. For Time: Assault Bike 50/35 Cals 30 Toes-to-Bar 30 Front Rack…

Wednesday 12-5

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 7: Power Snatch+Snatch 2+1-Moderate load across. 2. Back Squat 3×2-BUILDING to tough load. Rest 3-4 minutes between sets. 3. Tempo Z-Press 3×6 reps @ 21X2-Tough load across. Rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery. See whiteboard in our open gym area.   Fitness (Beginner/On-Ramp):…

Tuesday 12-4

Open (Advanced)/Performance (Intermediate/Masters): 1. For Time: Row 1000m Directly into 3 Rounds of: 100 Double-Unders 400m Medicine Ball Run (20/14) 2. Weighted Hollow Body Flutter Kicks 3x:30s on, :30s off (Pick your weight).   Fitness (Beginner/On-Ramp): 1. For Time: Row 1000m Directly into 3 Rounds of: 100 Single-Unders 400m Run 2. Flutter Kicks 3x:30s on,…

Monday 12-3

Congratulations to the following athletes for their attendance during the month of November:* Super Committed Club Rudy Casias 21 Kyle Emmons 20 Mike Marlow 20 Jeana Temple 20 Katie Vincent 20 Committed Club Josh Bates 19 Darron Chatham 19 Austin Chipps 19 Adam Culliver 19 Bryce Yoder 19 Jonathan Watts 18 Dan Pritzker 18 Robert…