12 min work up to a heavy 1 rep squat clean rest then amrap in 12 min 12 double unders 12 alt dumbell power snatches 50/35 **add 12 to each after each round READ MORE
***WE WILL BE CLOSED WEDNESDAY NEW YEARS DAY*** ***NO 0600 CLASS THURSDAY MORNING*** 6 rounds for max reps 1 min bike cals 1 min wallballs 1 min toes to bar 1 min burpees 2 min rest READ MORE
teams of 2 amrap in 10 min 100 cal ski 100 deadlifts 135/95 rest 3 min amrap in 10 min 20 GHD sit ups 20 GHD hip extentions 60 sit ups rest 3 min amrap in 10 min 100 DB box step ups 35’s /25’s 60 DB front squats READ MORE
***schedule*** Monday – normal classes Tuesday – No Classes (Christmas Eve) Wednesday – No classes (Christmas Day) Thursday – No 0600 class, normal evening classes Teams of 2 amrap in 6 min 20 cal row 20 hang squat cleans 95/65 rest 6 min amrap in 6 min 20... READ MORE
Christmas party Pump up your Butt/chest WOD 5 x 5 bench press 5 x 5 Bulgarian split squats (use db ) rest then amrap in 10 min 25 one arm overhead lunge steps 50/35 20 push ups READ MORE
amrap in 8 min 25 Russian kettle swings 25 sit ups rest then 6 x 3 front squat rest then amrap in 10 min 15 goblet squats 20 box jumps 25 full kettle swings READ MORE