We are CLOSED today and will reopen on Wednesday December 27th! Have a wonderful and SAFE holiday break! ON YOUR OWN: Run 1 Mile For Time OR Perform 100 Burpees For Time. **SAVE THE DATES** -Tuesday, January 2nd, 7pm Upstairs. Whole 30 Challenge Clinic & Potluck. -Wednesday, January 3rd. Whole 30 Challenge Begins. Cost is…
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1. Hip Snatch 3×3 @ 65-70%, rest 2-3 minutes between sets. 2. Power Snatch+Snatch+Overhead Squat-3×1+1+1 BUILD, rest 2-3 minutes between sets. 3. Pause Front Squat 3×2 BUILD, (2s pauses in bottom), rest 3-4 minutes between sets. Post WOD (Optional) “The 12 Days of Iron Horse”* 1 Muscle Up 2 Thrusters (135/95) 3 Box Jumps (36/30”)…
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1. Skill: Movement Prep 2. 3 Rounds For Time: Run 300m 20 Jumping Split Lunges, Alternating 20 Kettelbell Swings (2/1.5) **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular schedule Friday 12/22 and Wednesday 12/27. -Tuesday, January 2nd, 7pm Upstairs. Whole 30 Challenge Clinic & Potluck. -Wednesday, January 3rd. Whole 30 Challenge…
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1. Skill: Movement Prep 2. 5×2:00 AMRAP’s For Max Calories/Max Load: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Calorie Row Rest/Walk 2:00 between sets. *Pick your weight. Weight may go up or down on each set as needed. Post total pounds lifted and total calories rowed to the whiteboard. **SAVE THE DATES**…
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