Holiday Hours!

Christmas Eve – 9am and 10:30am ONLY!

Christmas Day – Closed

Day After Christmas 8am and 4pm ONLY!

New Years Eve – 9am and 10:30am

New Years Day – Closed

Thursday January 17th

Front Squat
7 x 2
Every :90 1 Pause Squat, 1 Regular Squat

“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Barbell Facing Burpees

 

Wednesday January 16th

“Fuller Circle”
75/50 Calorie Bike –or- Row
125 Double-unders
2,000m Row –or- 1600m Run
125 Double-unders
75/50 Calorie Bike –or- Row

Tuesday January 15th

Back Rack Lunge
5 x 10
Super Set with 1:00 Plank
EMOM Building in Weight

“Diane”
21-15-9
Deadlifts (225/155)
HSPU

Monday January 14th

Hang Power Snatch
10 x 2 Building in Weight
EMOM

“Low Five”
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (65/45)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (75/55)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (95/65)
Max Lateral Barbell Burpees

RX + (95/65, 115/80, 135/95)

Saturday January 12th

“Saving Grace”
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into…

30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

Friday January 11th

Gymnastics
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
Or
Max Strict Pull Ups
Or
Max Bent Over Row

“Bees Knees”
4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest

Thursday January 10th

Split Jerk
6 x 2
With 2 Second Pause at Bottom
Every 2:00

“Air Walker”
AMRAP 20:
20/15 Calorie Row
40 Double Unders
1 Round of “DT” (155/105)

1 Round of “DT”:
12 Deadlift – 9 Hang Power Cleans – 6 Push Jerks

Wednesday January 9th

15 Minutes of Gymnastics HSPU Practice

“Mean Machine”
4 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Tuesday January 8th

“Deadlift”
Build to a Heavy 5 Rep

“Bender”
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Monday January 7th

Back Squat
5 x 2 with an 8 Second Pause at the Bottom

“Fran”
21-15-9
Thrusters (95/65)
Pull Ups