Open Gym: 12-2

Come in and makeup a WOD or work on a skill!!!

Class Times: 8:30,9:30,10:30

Come join us for a Hero WOD!!!

Class Times: 8:30,9:30,10:30

WOD

”Cindy”
20 min AMRAP:
-5 Pull-ups
-10 Push-ups
-15 Air Squats

Buy In = 50 KB Swings (70/53)
Then,
- 10 - 1 Thrusters (95/65)
- 1 - 10 HSPU
Buy Out = 50 Overhead Lunges w/ Plate (each leg) (25/15)

*Class Times = All Regular, but NO 3:30 or 6:30 class*
​**Thursday classes = ONLY 8:30 and 9:30**
​***Friday classes = ONLY 8:30, 9:30 and 10:30***

WOD

7 min AMRAP:
-14 Deadlifts (185,135)
-14 OTB Burpees
1 min Rest
7 min AMRAP:
-14 Wallballs (20,14)
-14 Box Jumps
1 min rest
7 min AMRAP:
-14 Sit-ups
​-50 DU

​
Holiday Hours:
Wednesday Evening: 4:30&5:30
Thursday: 8:30am & 9:30am
Friday: 8:30,9:30&10:30

WOD

Sport:
5 Rounds:
9 C2B pull ups
12 KB Russian twist (50/35)
15 Power snatches (115,75)
400m Run

Fitness:
5 Rounds:
9 pull ups
12 Russian twist (20/14)
15 Power snatches (95,65)
400m Run

Holiday Hours:
Wednesday Evening: 4:30&5:30
Thursday: 8:30am & 9:30am
Friday: 8:30,9:30&10:30

WOD

Sport:

Deadlift
12 mins to find new 3 rep max

Fitness:
15 min *for quality*
10 KB lunges each leg
20 Russian twists
1 min plank/hollow hold
​
Then,

8 rounds for time:
7 Box Jumps(30/24)
5 HSPU (RX+=strict)
3 Deadlifts (245,185)

WOD

​20 min AMRAP:
200 DU
50 Toes-2-Bar
1000m row
25 Thrusters (115/75)

WOD

​"19.4"
For time 3 rounds of:
10 snatches (95,65)(scaled-DB snatch)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle ups (scale-ring dips)
12 bar facing burpees
**Rest 5 minutes**
Then,
Extra credit
3 rounds
200m front rack carry (53,35)
1 min hollow hold