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...
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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,...
22 Dec WOD- Saturday, Dec 23
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,...
22 Dec WOD- Friday, Dec 22
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope climb review WOD: 12 min AMRAP 3-2-1 Barbell Burpees Rope Climbs 15ft Lv1:...
20 Dec WOD- Thursday, Dec 21
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Warm-up drills: Tall jerk and short step drills *re-rack technique Strength: Pause Push Jerk 3x3 Pause Split...