PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

WOD:
Option 1:
20 min AMRAP
30 Single Arm DB Push Press
30 Double-Unders
30 Wallballs
30 Double-Unders

Option 2:
25 min AMRAP
10 Single Arm DB Rows (each)
20 Alternating Plate Hops (each)
10 Single Arm DB Push Press
20/15 Calorie Bike
10 DB Reverse Lunges (each)
20 F2B Touches

WOD:

Teams of 3
25 min AMRAP
12/9 Calorie Bike
12 KB Swings
9 Burpees

*complete full rounds at a time*

Option 2:
1500m Row
75 Sit-Ups
50 Russian Swings (53/35)
1000m Row 
60 Sit-Ups
40 Russian Swings
500m Row
50 Sit-Ups
30 Russian Swings

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

WOD:
Option 1:
A. Back Squat x 5
build to a heavy set of 5

B. For Time:
1000m Row
50 Thrusters (45/35)
30 Toes2Bar

Option 2:
A. Bench x 3
work to a heavy set of 3

B. 12 min AMRAP
24 Floor2Bar Touches
18 DB Bench (pick your poison)
12 V-Ups

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

WOD:

Option 1:
5 Rounds
25 Sit-Ups
1:00 Plank 
15/10 Calorie Bike
10 Burpees

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

WOD:
Option 1:
15 min AMRAP
5 Power Snatches
10 Overhead Squats
15 Hang Power Cleans
20/15 Calorie Row
50 Double-Unders/75 Single-Unders

Option 2:
20 Hang Power Cleans (45/35)(rx+: 75/55)
15 Front Squats
10 Strict Press
200m Run

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

WOD:

Option 1:
A. Deadlifts x 3
work to a heavy set of 3

B. 4 Rounds
21 Deadlifts (135/95)
15 Box Jump Overs
9 Push Jerks

Option 2:
6 Rounds
20 Bodyweight Elevated Split Squat
50 Bodyweight Russian Twists
20 Banded Good Mornings 
50 Tuck Crunches
200' OH DB Carry

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

Announcement:
Next week during February break we will not be running our 3pm class on Tuesday/Thursday or the 6:45pm Monday/Wednesday class. Teens are invited to join any regular class time that week. Both of these classes will return the following week.

WOD:
Option 1:
75 Wallballs
50/35 Calorie Bike
10 Rounds of "Strict Cindy"

*Strict Cindy- 5 Strict Pull-ups, 10 Push-Ups, 15 Air Squats*

Option 2:
10 Rounds
12 MB Squats (30/20)(slamball)
8 Seated Ring Chin-Ups 
12 Plank K2E's (total)
8/12 Cal Row (f/m)

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

Announcement:
Next week during February break we will not be running our 3pm class on Tuesday/Thursday or the 6:45pm Monday/Wednesday class. Teens are invited to join any regular class time that week. Both of these classes will return the following week.

WOD:
Option 1:
Teams of 3 (30 min cap)
100/70 Calorie Row
75 Box Jump Overs
50 Power Snatches (115/85)
15 Rope Climbs
50 Power Snatches
75 Box Jump Overs
100/70 Calorie Row


Option 2:
5 Rounds
12/8 Calorie Bike
20 DB Step Ups (50/35 single DB)
20 Single DB Bench
12/8 Calorie Bike
20 DB Single Arm Power Clean
20 Single DB Push Press

Check Instagram or Facebook before heading to class morning crew! If snow continues there may be cancellations.

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

Announcement:
Next week during February break we will not be running our 3pm class on Tuesday/Thursday or the 6:45pm Monday/Wednesday class. Teens are invited to join any regular class time that week. Both of these classes will return the following week.

WOD:
Option 1:
21 - 15 - 9 
Row for Calories 
Front Squat (95/65)
15-12-9 
Toes2Bar
Hang Squat Clean 
12 - 9 - 6
Lateral Burpees
Thrusters


Option 2:
20 min AMRAP
12/18 Calorie Bike
12 DB Squat Lunges (50/35 -1 squat, 2 reverse lunges)
12 MB Knee-Ups (14/10)
12 Single Arm Devil's Press

PLEASE BE SURE TO FILL OUT THE HEALTH ATTESTATION (HERE) BEFORE ATTENDING CLASS

Announcement:
Next week during February break we will not be running our 3pm class on Tuesday/Thursday or the 6:45pm Monday/Wednesday class. Teens are invited to join any regular class time that week. Both of these classes will return the following week.

WOD:
Option 1:
5 Rounds
20 KB Swings (53/35)
20 Sit-Ups
20 Wallballs (20/14)

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom