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 […]

For those of you that don’t know our Dani she is 20+ weeks prego and still rocking every workout! If thats not inspiration not sure what is… 1.  Metcon 21-15-9 SDLHP 115/65 Power Clean, 135/95 2.  Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea […]

1.  Metcon For time: 25 Burpees 3RFT of: 10 Deads, 275/185 35 Double unders 10 Jumping Lunges 35/55 Then: 25 Burpees 2.  Skills 10 min Muscle up wave Minute 1 – complete 1 muscle up Minute 2 – complete 2 unbroken muscle ups Minute 3 – complete 3 unbroken muscle ups… Continue as long as […]

1. Metcon 3 RFT: 15 TTB 15 Push Press, 135/95 15 Box Jumps, 24/20 – games standards 15 OHS, 135/95 2.  Clean and Jerk Complex 5 sets of:  2 Squat Cleans + 2 Jerks There is a Schedule change for the CHRISTMAS PARTY...it will be this coming THURSDAY Dec 12th @ 6:30pm in the Cody Club Room We will provide the main […]

There is a Schedule change for the CHRISTMAS PARTY...it will be this coming THURSDAY Dec 12th @ 6:30pm in the Cody Club Room We will provide the main course and some kind of adult beverage.  If you can bring something to share that would be great! 5:15am class: Side dish/ salad 6:15am class: Appetizers 8:30am […]