Monday 12-4

1. Performance: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Perform all 5 reps unbroken. Rest as needed between attempts. OR Fitness: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Does not have to be unbroken, but rest between reps should be limited. Rest as needed between attempts. 2.…

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Saturday 12-2

9am Community Trial Class 1. Skill: Movement Prep 2. For Time: 30 Thrusters (115/75) 25 Box Jumps (24/20″) Run 800m 25 Box Jumps 30 Thrusters 10am Member’s Only Class 1. Skill: Movement Prep 2. “Andy”* For Time: 25 Thrusters (115/75) 50 Box Jumps (24/20”) 75 Deadlifts Run 1.5 Miles 75 Deadlifts 50 Box Jumps 25…

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Friday 12/1

1. Snatch-1RM 2. Clean & Split Jerk-1RM Post WOD (Optional): This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. 30 Minute Low Intensity AMRAP: Jog 800m :30s Plank Hold Row 1000m :60s Side Plank Hold, :30s/side 3. 10-15 minute static stretching. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs):…

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Thursday 11-30

1. 4 Rounds For Time: Run 400m 10 L-Pull Ups Row 500m 2. Hollow Body Flutter Kicks 3x:30s Max Reps, :60s rests between sets. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! -Holiday Schedule: We will be CLOSED December 23-26th. We will run our regular class schedule Friday…

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