Noon class only today!

WOD:

Option 1:
20 min AMRAP
25/18 Calorie Row
50 Double-Unders/75 Single-Unders
3 rounds of “The Chief”

1 round of “The Chief”
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Option 2:
20 min AMRAP
50 Bent over Rows (45/35)
50 DB Curls (35/20)
50/35 Calorie Bike
50 Banded Tricep Pulldowns
50 Banded Squats

Holiday Schedule:

12/31 – 5am, 6am, 9am, noon

1/1 – noon class only

WOD:

Option 1:

CrossFit Total

Sum of the best of each lift

3 attempts at each lift

-Back Squat

-Strict Press

-Deadlift

Option 2:

50-40-30-20-10

Weighted Step-Ups

Sit-Ups

*choose your poison for step-ups…dB, kb, medicine ball, 2 dbs, 1 kb, heavy sandbag..

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

3 Rounds

3:00 Calorie Row

2:00 Calorie Bike

1:00 Burpees

3 mins rest

Option 2:

20 min AMRAP

6 Good Mornings + Reverse Lunge

12 Banded Psoas March (each side)

24 Slamballs

1 good morning + 1 reverse lunge on each leg = 1 rep

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

Teams of 3 (30 min AMRAP)

3 Rounds

75/55 Calorie Bike

50 Toes2Bar

in remaining time:

30 Clean & Jerks (95/65)

30 Clean & Jerks (115/85)

30 Clean & Jerks (135/95)

30 Clean & Jerks (155/105)

30 Clean & Jerks (175/115)

30 Clean & Jerks (185/125)

Option 2:

20 min AMRAP

25 Medball Knee Raises (14/10)

5 Beast Makers (choose your poison)

400m Run

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class

• WOD:

Option 1:

15 min AMRAP

400/350m Row

20 KB Swings

100 ‘ Bear Crawl

Option 2:

EMOM x 20

Goat work

pick 2-4 movements and rotate through

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

A. 3 Position Squat Clean

Work to a heavy set

B. 3 min AMRAP

10/7 Calorie Bike

9 Power Cleans (95/65)

rest 3 mins

3 min AMRAP

10/7 Calorie Bike

7 Hang Squat Cleans (115/80)

rest 3 mins

3 min AMRAP

10/7 Calorie Bike

5 Squat Cleans (135/95)

Option 2:

50/35 Calorie Bike

100 Banded Ski Ergs

50 Walballs

100 Scissor Kicks

50 Slamballs

100 Tuck Crunches

50/35 Calorie Row

Holiday Schedule:

12/24 5am, 6am, 9am, noon is last class

12/25 Closed

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

Option 1:

Every 3:00 x 6

12/8  Calorie Bike

25 Double-Unders

5 Front Squats

build in weight every set, from the floor not a rack

Option 2:

18 min AMRAP

20/14 Calorie Row

10 Sandbag over Shoulder (100/75)

5 Sandbag Squats

Holiday Schedule:

12/24 5am, 6am, 9am, noon is last class

12/25 Closed

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

12 Days of Christmas

Option 2:

12 Days of Christmas

1 Burpee

2 Air Squats

3 DB Strict Press

4 DB Reverse Lunge

5 Push-Ups

6 V-Ups

7 Supermans

8 Step-Ups

9 DB Squats

10 Sit-Ups

11 DB Deadlifts

12 oz Beer… or DB Thrusters

Holiday Schedule:

12/24 5am, 6am, 9am, noon is last class

12/25 Closed

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar

Option 2:

2 rounds

50 hanging scissor kicks

30/42 Calorie Row

50 Russian Swings (70/53)

30/21 Calorie Bike

Holiday Schedule:

12/24 5am, 6am, 9am, noon is last class

12/25 Closed

12/26 Noon class only 

12/27 9am, noon, and 4:30pm

12/28 9am 

12/29 8am-10am Open Gym

12/30 Regular Schedule

12/31  5am, 6am, 9am and noon is last class of day

1/1 noon class only

WOD:

Option 1:

3 rounds

24/17 Calorie Row

21 Wallballs

18 DB Snatch (50/35)

15 Lateral Burpees

Option 2:

16 min AMRAP

8/6 Calorie Bike

7 DB Curl to Press (video)

6 Deck Squats (video)

5 Renegade Rows (w/push-up)(push-up + row on each side)