Friday 1/5

Attn:  Due to scheduling conflicts, Tues & Thurs 8:30am class will be canceled for the time being. 1. Halting Snatch Grip Deadlift 3×3, rest 2-3 minutes between sets. Use a moderate weight.* 2. Hang Snatch+Snatch+Overhead Squat-3×1+1+1 BUILD to heavy load, rest 2-3 minutes between sets.  3. Front Squat 3×3 @ 70%, rest 3 minutes between…

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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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