Month

December 2017
December 25, 2017 GYM IS CLOSED TODAY.  Enjoy time with you families on this wonderful Christmas Day. Reminder, tomorrow there is NO 5:30am Class, but all other classes are regular schedule. MERRY CHRISTMAS FROM OUR FAMILIES TO YOURS.
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December 24, 2017 Rest Day. Get out and finish those last minute gifts for Christmas.
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December 23, 2017 “12 Days of Christmas WOD” In teams of 2, perform the following for time: 1 Rope Climb (15′) 2 Box Jumps (36″/30″) 3 Power Cleans (185/125) 4 Alternating DB Snatches (each arm) (50/35) 5 Ring Pull ups 6 Front Squats (185/125) 7 Hand Release Push ups 8 Wall Balls (30/20) 9 Bar Facing...
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December 22, 2017 HOLIDAY HOURS MONDAY (12/25): CLOSED TUESDAY (12/26): NO 5:30am Class, All Other Classes are Regular Times Metcon: “Traps” 0:00 – 10:00 21-15-9 reps of: Power Snatch (95/65) Pull ups* (Scale = Jumping Pull ups) 10:00 – 20:00 15-12-9 reps of: Hang Power Clean (135/95) Chest-to-Bar Pull ups* (Scale = Jumping Chest-to-Bars) 20:00 –...
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December 21, 2017 Metcon: 10 Rounds for time: 10 Goblet Squats (70/53) 5 Handstand Push ups (Rx+ Strict HSPU) Core/Midline: 2 Rounds of: (Not for time) 100 Mountain Climbers (2:1) 50 Abmat Sit ups 25 Hip/Back Extensions
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December 20, 2017 Gymnastics Accessory: 2-3 Rounds (Not for time) 200ft KB Farmer Carry (70/53) (R) + DB Front Rack Carry (50/35) (L) 200ft KB Farmer Carry (L) + DB Front Rack Carry (R) 100ft Sled Drag Bear Crawl* 5 Strict Pull ups *Choose own weight. Metcon: 3 minute AMRAP 2 Muscle ups 6 Burpee...
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December 19, 2017 Strength: Squat Clean Wave 3 Rounds of: 5 Squat Cleans 4 Squat Cleans 3 Squat Cleans 2 Squat Cleans 1 Squat Clean *Each round is not necessarily for time but move through consistently.  Rest 2:00 between rounds. Rd 1: 135/95 – 155/105 – 185/125 – 205/135 – 225/155 Rd 2: 155/105 – 185/125...
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