Friday 12/14/18

METCON ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135, 95) 20 Ring Muscle-ups L3: (115, 75) L2: (Knee Lifts) (14, 10) (95, 65) L1: (Knee Lifts) (10, 8) (75, 55)

Thursday 12/13/18

STRENGTH Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s. METCON 5 Rounds, each for time: 200 Ft. Sledpush Sprint (moderate weight) 20 Burpees Rest 3:00 L2: (15 Burpees per round) L1: (4 Rounds) (10 Burpees per round) Alternate Option – 60 Yard...

Wednesday 12/12/18

SKILL Handstand Walk Progressions x 10 Minutes. METCON AMRAP 20: 50 Ft. Single Arm OH KB Carry Right 50 Ft. Single Arm OH KB Carry Left 25 Air Squats 50 Ft. Front Rack KB Carry Right 50 Ft. Front Rack KB Carry Left 25 Hollow Rocks 60s on Bike, Rower max calories , Jog...

Building Temporary Closure

Unfortunately, the city has not resolved the sewage issue and the building is still closed. We will not be having classes this evening(12/11). Please wait for further updates.

Tuesday 12/11/18

STRENGTH EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% METCON Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B *5x Double Unders ie. 50-40-30-20-10 *Score = heaviest weight in the Bench...