Thursday 1/4
1. Performance: EMOM x 6: E: Assault Bike 12/10 Calories O: 70% Max Rep Muscle Ups OR Fitness: EMOM x 6: E: Assault Bike 10/8 Calories O: 70% Max Rep C2B Pull Ups 2. “Donkey Kong” 21-15-9 For Time: Burpee …
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Wednesday 1/3
1. Skill: Movement Prep 2. For Time: 30 Wall Ball Shots (20/14, 10′) 30 Hang Power Cleans (115/75) 30 Front Rack Lunges (15/side) 30 Push Jerks 30 Front Rack Lunges 30 Hang Power Cleans 30 Wall Ball Shots Annoucements: -Wednesday,…
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Tuesday 1/2
1. Performance/Fitness: Build to a Max Deficit Strict Handstand Push-Up. 2. 3 Rounds For Time: 10 Deadlifts (275/185) 15 Toes-to-Bar 50 Double Under’s Announcement: -Tuesday, January 2nd, 7pm Upstairs. Whole 30 Challenge Clinic & Potluck. -Wednesday, January 3rd. Whole 30 Challenge Begins. Cost is $30…
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Monday 1/1
We will be open from 9-noon today for open gym. No classes. Optional WOD (Grab some friends and hit it): 1. With a Partner:* 8×2:00 AMRAP’s (one partner works while the other rests, 4 each): Assault Bike or Row 60s For Max Calories Max Rep Strict Pull Ups in remaining time. Rest/Walk…
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