Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
"Bradshaw"
10 Rounds
3 Handstand Push-Ups (9 sec HS Hold or 3 DB Strict Press)
6 Deadlifts (225/155)
12 Pull-Ups 
24 Double-Unders (36 SU's)

Option 2:
"Sayonara"
30 min AMRAP
20 Deadlifts (135/95)
20 Push-Ups
20 Calorie Row
20 V-Ups

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
"The Countdown"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Burpee Box Jumps
Toes2Bar (2x V-Up)
Front Squats (135/95)
KB Swings (53/35)

Option 2:
800m Run
40 KB Swings, 40 Goblet Squats
600m Run
30 KB Swings, 30 Goblet Squats
400m Run
20 KB Swings, 20 Goblet Squats
200m Run
10 KB Swings, 10 Goblet Squats

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
3 Rounds
500/400m Row
15 Clean&Jerks (135/95)

Option 2:
50 - 40 - 30 - 20 - 10
Weighted Step-Ups (choose your poison)(24/20)
DB Sit-Ups (20/15)

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
5 Rounds
15 Slamballs (30/20)
20 Reverse Lunges
15/20 Calorie Bike (F/M)

Option 2:
20 min AMRAP
6 Morning Lunges (45/35)
12 Psoas Marches (each side)
24 Plate Ground2Overhead (25/15)

1 Morning Lunge = 1 good morning + 2 Reverse Lunges

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
5 min AMRAP
Buy-in: 400m Run
Max Rounds
12 Front Squats (95/65)
6 Burpees
-5 min rest-
5min AMRAP
Buy-in: 400m Run 
Max Rounds
9 Thrusters 
6 Burpees
-rest 5 mins-
5 min AMRAP
Buy-in: 400m Run
Max Rounds
6 Clusters
6 Burpees

*Cluster = 1 squat clean into a thruster*

Option 2:
3 Rounds
3 min Row
2 min Bike
1 min Burpees
3 min Rest

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/24: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
12/25: Closed
12/26: Closed

WOD:

Option 1:
3 Rounds
7 Deadlifts (115/85)
14 Sit-Ups
7 Push Press

*700/500m Row*

3 Rounds
7 Deadlifts
14 Sit-Ups
7 Push Press

*700/500m Row*

3 Rounds
7 Deadlifts
14 Sit-Ups
7 Push Press


Option 2:
10 Wallballs
10 DB Bench Press (choose your poison)
200m Run
20 Wallballs
20 DB Bench Press
400m Run
30 Wallballs
30 DB Bench
600m Run
20 Wallballs
20 DB Bench Press
400m Run
10 Wallballs
10 DB Bench 
200m Run

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/24: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
12/25: Closed
12/26: Closed

WOD:

Option 1:
10 Rounds
7 Russian Swings
7 Goblet Squats
7 Burpees

Option 2:
18 min AMRAP
10 Russian Swings (70/53)
10 Sit-Ups
10 Shuttle Sprints 
20 Russian Swings
20 Sit-Ups
20 Shuttle Sprints
...keep adding 10 reps

Option 3:
12 Days of Christmas

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/24: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
12/25: Closed
12/26: Closed

WOD:
Option 1:
Every 3:00 x 6
15/12 Calorie Bike
30 Double-Unders (60 SU's)
3 Power Snatches (build)

*Instead of building, mod to 6 Power Snatches @ 95/65*

Option 2:
Every 3:00 x 6
15/12 Calorie Row
9 DBL DB Power Cleans (50/35)
6 DBL DB Front Squats

*going light? Try upping reps to 12 Power Cleans and 9 Front Squats*

Option 1:
12 Days of Christmas
1 Squat Clean
2 Handstand Push-Ups
3 Goblet Squats
4 KB High Pulls
5 Pull-Ups
6 Box Jumps
7 Burpees
8 Push-Ups
9 Wallballs
10 KB Swings
11 Deadlifts
12 oz Beer...or Thrusters
 
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
*since its the season of giving, we will be giving anyone who misses 
this Monday a change to hit it Wednesday*

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

Option 2:
3 Rounds:
40/30 Calorie Bike (600m Run, 100 DU's) 
30 Goblet Reverse Lunges (53/35)
20 Russian Kettlebell Swings (53/35)