Saturday
Open Gym from 9:30am until noon…. Come to make up a WOD, do some mobility work on some O-lifts or just have coffee…..
Open Gym from 9:30am until noon…. Come to make up a WOD, do some mobility work on some O-lifts or just have coffee…..
If you want to participate in partner WOD’s please be punctual. (The partner WOD will be designed that everyone will be able to do it Rx) 9am Partner/Team WOD 10am Partner/Team WOD 11am Open gym. Noon Closed rest of day…. Open again on Saturday for open gym at 9:30am until noon.
Holiday Hours: Wednesday 6am until 11am. All afternoon classes we are closed. Thursday Closed. Friday 9am until noon. Saturday Open gym 9:30 until noon WOD 3 rounds for time of: 25 Wall balls 20/14 25 SumoDeadlift highpulls 75/50lb 25 Box jumps 24/20 25 Push press 75/50lb 25 Air squats
MAX EFFORT Olympic Total Snatch 1 rep max Clean and Jerk 1 rep max Conditioning: L-Sit for a total of 3 minutes, rest as needed 50 GHD sit ups 50 Overhead squats 45/30lb barbell. Post totals to comments…..
WOD 7 rounds for time of: 10 Thrusters 65/45lb 10 pull ups 10 burpees Post times to comments…..
Open Gym 9:30 until noon. Make up a WOD or Max that you missed, Do mobility, foam roll. Drink coffee. See you in the am!
MAX EFFORT Front Squat 1 rep max WOD 21-15-9 rep rounds for time: Hang Squat Cleans 115/80lb Push ups Post loads and times to comments….. NOTE: Rules don’t change, push ups are CHEST to deck, and Hang squat cleans are full extension at top of squat. Also the Hang squat cleans start at
We will be opening at 7am today. There is NO 6am class. Skill Development Gymnastics…. L-Sits Handstands Ring work WOD 5 rounds of: 15 Kettlebell swings 55/35lb 12 Burpee pull ups 15 walking lunges 55/35lb Post loads and times to comments…. Oh and complaints too.
MAX EFFORT Deadlift 1 rep max! WOD AMRAP in 15 minutes of: 10 up downs 10 toes to bar 10 grasshoppers 10 double unders Post loads, and total reps to comments……
MAX EFFORT Shoulder Press 1 rep max WOD 12 Minute AMRAP 12 Shoulder to overhead 35/25 lb Dumbbells (yes that is 2 d-bells) 12 Box Jumps 24/20 Post loads and total reps to comments……