Class Times: 11:00am and noon

​"Tillman"
*with push ups*
7 rounds for time
7 Deadlifts (315/205 lb)
200 meter Sprint
20 push ups
-45 second rest

Class Times: 5:30am, 8:30am, 9:30am, noon

WOD
”Eva”
5 Rounds:
​-800m Run
-30 KB Swings (53,70)
-30 Pull-ups

”Little Eva”
5 Rounds:
-400m Run
-15 KB Swings (53,35)
​-15 Pull-ups

12 Minute EMOM Skill Focus
   - Even minute = Heavy Sled Push / Heavy Farmer Carry (down and back)
   - Odd minute = 45 second Hollow Hold
*REST 5 Minutes*
Then, 3 Rounds for Time:
   - 20/17 Calorie Bike or Row
   - 20 Thrusters (95/65)

CLASS TIMES:
- Monday (12/30): Normal hours, except NO 3:30 class
- Tuesday (12/31): 8:30, 9:30 and 12:00 classes only
- Wednesday (1/1): 11:00 and 12:00 classes only
- Thursday (1/2) and Friday (1/3): All normal classes

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

​Come join us for an awesome WOD!!

Class Times: 5:30, 8:30,9:30,10:30


Friday Wod:
EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
70% of 1RM Front Squat For Both Lifts
Then:
5 Rounds
10 Power Cleans (135/95)(95/65)
15 Wallballs (20,14)

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

WOD


A. Sled Push
6 x 50m Sled Push


B. For Time:
500m Row
20 DB Box Step Overs (35/25's) (24/20)
500m Row
20 Devil Presses (35/25's)
500m Row

Class Times: 11:00am

Merry Christmas!!!!!!!

Class Times: 8:30,9:30am

​"12 Days of Christmas"

1.Sumo Deadlift High Pull (75#/55#)
2.Thrusters (75#/55#)
3.Push Press (75#/55#)
4.Power Cleans (75#/55#)
5.deadlifts (75#/55#)
6.Kettlebell Swings (53#/35#)
7.Pull-ups
8.Knees-to-Elbows
9.Box Jumps (24″/20″)
10.Double Unders
11.Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate)
12.Burpees


** RX+ use 95#/65# for all barbell movements **

WOD

SPORT:
Bench press
3x3x3x3x3
FITNESS:
7 min.
7 ball slams
7 push ups


Then Sport and Fitness:
3 rounds for time of:
20 Power snatches (S 125/85)(F DB snatch alt.)
Run 400 m
Plank hold for time equal to run time


🎄🎄Holiday Hours🎄🎄

⛄️12/23 - normal hours except no 3:30pm

⛄️12/24 - 8:30,9:30am

🎅🏼12/25 - 11:00am

⛄️12/26 - 8:30,9:30,10:30am

⛄️12/27 - 8:30,9:30,10:30am

​

WOD

18min AMRAP:
20 Deadlifts (185,135)
20 sit-ups w/ plate (35/25)
150m run

**Christmas Party is Saturday, December 21!!!
​