Don’t forget to sign in on Wodify prior to class. 20 burpee penalty if not signed in by the end of warm ups.

 

Every 2 minutes X 5

2 Back Squats 75%

4 Strict Pull Ups

2 Back Squats 75%

 

-then-

 

3 Rounds:
10 Front Squats 185/135 (M 155/105)
20 Chest to Bar Pull-Ups
50 Double Unders

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

 

Don’t forget to sign in on Wodify prior to class. 20 burpee penalty if not signed in by the end of warm ups.

Upcoming events:

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Hang Power Clean

Heavy Set of 3

followed by…

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Don’t forget to sign in on Wodify prior to class. 20 burpee penalty if not signed in by the end of warm ups.

Upcoming events:

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Weighted Run (50/35)

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

Upcoming events:

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

Build to a Heavy Set of 3 Overhead Squats

AMRAP 20:
30 Dumbbell Snatches 50/35 (M 35/20)
30 Box Jumps (24/20)
30 Wall Balls
30 Toes to Bar

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

Upcoming events:

TONIGHT 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 135/95 (M115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch 115/80 (M 95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters 95/65 (M75/55)

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

Upcoming events:

Saturday, December 9 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
10/7 Calorie Schwinn Bike –or- 7/5 Assault Bike
7 Burpees

 

-then-

 

L-SIT + HSPU

Accumulate 2:00 in an L-Sit
*Every break, complete 7 Kipping Handstand Pushups

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

Upcoming events:

Saturday, December 9 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

AMRAP 25:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

 

Upcoming events:

Saturday, December 9 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Double Unders
7 Rope Climbs
Cash-Out: 600 Meter Run

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Upcoming events:

Saturday, December 9 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

Fitness Variation

5 Rounds:
20 KB Swings (53/35)
10 Burpees

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

Upcoming events:

Saturday, December 9 7PM – ?? Inspire Holiday Party

Thursday, December 14 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Front Squat

Heavy Set of 2

 

followed by…

 

“Eikcaj” (Reverse Jackie)

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm