Wod 1- EMOTM x 10 3 squat cleans + push ups – you choose the weight Ninjas:  complete 8 push ups & push the load on the SC Beasts:. Start with 12 push ups. Goal is to hold 12 Each rd. scale back the weight on the cleans & focus on push ups 2 – […]

SWOD 1 Rep Max Front Squats WOD 3 Rounds For Time 10 C2B pull ups 10 Front Squats (115/165) 10 Burpees Holiday Schedule Tuesday: 5:15 am 6:15 am 8:30 am No evening class Wednesday – New Years Day – CLoSED Thursday: Open Gym – 5:15-7:15am Open Gym – 5-7pm Friday: Regular Schedule

WOD in teams of 3 20 minute AMRAP “Rankel” 6 Deadlifts 155/225 7 Burpee Pull ups 10 KB swings 55/70 200m run *Athlete 1 will perform all deadlift reps, then athlete 2 will perform all burpee pull ups, then athlete 3 will perform all kbs, back to athlete 1 – will run 200m.  That will […]

WOD Tabata this; kb push press 35/55 (alternate arms) plank power clean 85/115 wall sit SKILL EMOTM 12 minutes Odd 3 – 5 reps squat therapy Even max unbroken muscle ups or ring dips  

There will be no class on Christmas Day or Thursday 12/26/13. Have a very Merry Christmas! Normal class times resume on Friday.