Friday

Osha & Beth Skill Movement Review WOD 10 Rounds: 10 Ring Dips 10 Toes to Bar 10 Supermans *hold for 3 secs *30 min Cap Level…

Thursday

MDM= The Legend Skill Press Establish a 3 Rep Max WOD 75 Hang Power Cleans (50-60%ish of your 1RM) *3 Burpees on the minute Level 1…

Wednesday

Grace & Julia Skill/Strength Ring Dips Find your 5 Rep Max Weighted WOD “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Level 1 Amrap 10 Mins  for quality of…

Tuesday

Vince Skill/ Strength Back Squat Spend 15 min to establish a 5 rep Max WOD 8 min AMRAP 5 DH Pullups 5 High Box Jumps 5…

Friday

Kevin & Ross w/ textbook WB mechanics Skill/ Strength Accumulate 90 seconds in one of the following Ring Support Ring Tuck Hold Ring L Hold WOD…

Thursday

Camaraderie is the Key! Challenge max consecutive DeadHang Pull-ups WOD 10 Thrusters 400M Run 20 Thrusters 400M Run 30 Thrusters 400M Run *20 Min Cutoff Level…

Wednesday

Buns of Steel Skill Turkish Getup 5-5-5-5  WOD & Level 1 10 min AMRAP 200M Run 20 KB Swings (heavy for Vets) Challenge Max Double Unders…

Tuesday

Blurry Liz. Skill: Handstand Push-up or Hold 5 x Max WOD & Level 1 Tabata These Please! Air Squats Pushups Situps Good Mornings w plate Challenge…

Holiday Schedule

Here is the Schedule for the holiday week with the coaches for each class. Pretty much the usual schedule with the exception that we are CLOSED…

Monday

Watch out for Seagulls Challenge Max Height Box Jump WOD: 3 Rounds for time 800M Run (Hill Loop) 21 Pullups 12 Deadlifts Level 1 Amrap 18…

Friday

Alex & Whitney in action at the Holiday Gathering Strength Overhead Squat Spend 15 mins establishing a 5 Rep Max WOD & Level 1 2000 meter…

Thursday

Karen & Iceland Annie (aka the fittest woman on Earth) Strength Pull-ups Work up to a weighted 5 rep max then 5 Minutes of Hang Squat…