02 Jan WOD- Wednesday, Jan 3
Warm: 5 min AMRAP BB warm up 3 reps of each: DL HPC FS PP BS Strength: 8 EMOM Hang Clean + Clean WOD: Open 11.3 5 min AMRAP Squat Clean and Jerk Lv1: 95/65 Lv2: 135/95 Lv3: 165/110 (Power clean + front squat is...
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02 Jan WOD- Tuesday, Jan 2
HAPPY NEW YEAR!! Holiday Hours: Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it...
31 Dec WOD- Monday, Jan 1
HAPPY NEW YEAR!! Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Paleo Challenge starts Jan 21! Info Session on Jan 13 at...
30 Dec NYE WOD- Sunday, Dec 31
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only NYE WOD: 20 min AMRAP 12 S2O 31 DU 20 KBS 53/35 17 Box Jumps Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your...
29 Dec WOD-Saturday, Dec 30
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only 8:30am Lite N Tite Dec Challenge re-test: 1k Row at max effort for time WOD: 800m run buy-in Then, 4rds 10...
28 Dec WOD- Friday, Dec 29
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Skill/ Strength Drill: Skin the Cat 5x2 WOD: 3 min AMRAP/1 min rest- 4 cycles 7 FS 7 Push-up 7...
27 Dec WOD- Thursday, Dec 28
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only WOD prep: Tabata banded KBS x 6 rds Then, warm-up DL to 75% And do 3rds 5...
26 Dec WOD- Wednesday, Dec 27
Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Strength: Strict press 4x8 @ ~6-65%(Every 2.5 min) WOD: for time 30 Snatches @ (65/45) 800 m...
26 Dec WOD- Tuesday, Dec 26
Today's schedule: 7am, 8am, 12pm, 4pm, 5pm, 6pm only Strength: Every 90 sec for 8 rounds Clean + FS + Jerk WOD: Marco” 3rft 21 pull-ups 15 HSPU 9 Thrusters 135/95 Log your scores on Beyond the Whiteboard Don't have...
23 Dec WOD- Sunday, Dec 24
Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm,...