1.  Metcon “Annie” 50-40-30-20-10 reps of: Double unders Abmat Sit ups This is a GLORY BOARD workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will be all over your form like a fart in […]

“Fran” 21-15-9 of: Thrusters, 95/65 Pull ups   This is a Glory Board workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will ride your form like a Harley on a bad road.

1. For time: with a partner (break up reps however you need) 30-20-10-20-30 reps of: KBS, 53/35 Box Jumps, 24/20″ – games standards 400m Run after ever round or Double unders if below 30 degrees. 2. Strength Back Squat x 10 rep max each partner

1.  Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders 2.  Skills 3 rounds NOT for time of: 10 OHS, 65/45

Christmas Party Day !!!!!!! at 6:30 (Club Room at Auditorium) 1.  Metcon “Barbara” 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   There is a Schedule change for the CHRISTMAS PARTY…it will be this coming THURSDAY Dec 12th @ 6:30pm […]