December 2017

Final Class of 2017. We’re closed on Monday for the holiday and back at it starting at 5:00am Tuesday morning. Happy New Year!

Friday Surprise

[vc_row][vc_column][vc_column_text]Skill/Strength:  Spend 15 minutes working on hang power cleans and push presses. Starting with an empty bar, perform cycles of 5 hang cleans and 1 push press.  Increase weight as long as form allows.  You can choose Skill work and work up to the weight you will use in the workout, or choose Strength and

[vc_row][vc_column][vc_column_text]You can choose to do Tuesday’s nasty “Chipper into Annie” or today’s front squat workout. Front squat: 30 seconds max reps, 90 seconds rest, for 8 cycles. Max burpees for 2 minute at half time. Essentially, on the minute every other minute. Rx’d: 95lb men/65lb women.  Jacked: 115lb/85lb.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Normal hours all day expect no 9:30am Boot Camp. Post Holiday Grinder:  Chipper into Annie 1000 meter row 90 plank jack 80 KB swing 70 pushups 60 ball slams 50 double under 50 situp 40 double under 40 situp 30 double under 30 situp 20 double under 20 situp 10 double under 10 situp Options

Friday Surprise. Show up and see what’s on the board.

[ovc_row][vc_column][vc_column_text]Recovery WOD, for time 1250 meter row 100 double under or (see below) 50 calorie row or 75 mountain jacks 100 double under or (see below) 1250 meter row * You can choose 100 double unders, 300 single unders, or 150 backward single unders. Do the same movement both times, no mix and match.[/vc_column_text][/vc_column][/vc_row]

Fast and furious, 30 GTO 135/95 & ? Show up and what’s on the board. Holiday Hours Update. We are closed Christmas Day and New Year’s Day( both Mondays). All other days are regular hours.