Wednesday, January 1st

*Our FREE New Years Day workout will be today at 10:30.  Partner workout so bring a friend!  All other class times and open gym times are cancelled.

“2020”

2 Rounds for time. Each partner must do a 20,20 set before switching out.

20-Calorie Row, 20-Burpees Over Rower

20-Calorie Bike, 20-V Ups

20-Double Unders, 20-Ball Slams (30/20#)

20-Wall Balls, 20-Ring Rows (20/14#)

20-GHD Situps, 20-Jump Squats

 

*Thursday’s schedule is back to normal.

*This Saturday is our next free workout at 9:00 & 10:00am so bring a friend and start the new year off right!

Monday, December 30th

Skill: Strongman Day

Practice each event, then perform each movement for 1:00, resting for 2:00 between events.

Sled Push (+90/45) for distance

Tire Flips for reps

Yoke Walk (+180/100) for distance

D Ball Cleans (150/80) for reps

Farmers Carry (+90/50) for distance

Log G2OH (+50/empty log) for reps

Sled Drag (+135/90) for distance

Score = total reps.  For distance movements 5 feet = 1 rep.

*Our FREE New Years Day workout will be at 10:30.  Bring a friend!  All other class times and open gym times are cancelled.

*The 6:00pm class on New Years Eve is cancelled.  There will be no open gym after 6:00pm.

Sunday, December 29th

Front Squat 4×4@85% 1RM

Glute Ham Raise 4×4

then,

Buy in: 750M Row

21-15-9:

Power Clean (115/75)

Front Squat

Cash Out: 750M Row

For time.

*Our FREE New Years Day workout will be at 10:30.  Bring a friend!  All other class times and open gym times are cancelled.

*The 6:00pm class on New Years Eve is cancelled.  There will be no open gym after 6:00pm.

Saturday, December 28th

Deadlift 4×6@80%1RM

then,

4 Rounds for time of:

1 Lap Run

10-Deadlifts (225/155)

15-Bar Facing Burpees

*Our FREE New Years Day workout will be at 10:30.  Bring a friend!  All other class times and open gym times are cancelled.

*The 6:00pm class on New Years Eve is cancelled.  There will be no open gym after 6:00pm.

Friday, December 27th

Shoulder Press 4×6@80% 1RM

Strict Pullups 4×6 (weighted if possible)

then,

3 Rounds of:

15-Calorie Ski Erg

15-Bench Press (135/85)

into, 3 Rounds of:

15-Ring Pullups

15-Pushups

for total time.

*Our FREE New Years Day workout will be at 10:30.  Bring a friend!  All other class times and open gym times are cancelled.

*The 6:00pm class on New Years Eve is cancelled.  There will be no open gym after 6:00pm.

Thursday, December 26th

*We will reopen for class at 10:30 today.  All other classes are back to normal for the rest of the day.

Back Squat 4×6@80% 1RM

Shoulder Bridge 4×6

then,

3 Rounds for time of:

20/15 Calorie Assault Bike

20-Pistols (10/leg, alternating legs)

20-GHD Situps

*Our FREE New Years Day workout will be at 10:30.  Bring a friend!

Tuesday, December 24th

*Our annual 12 Days of Christmas workout is today!  Classes will be at 10:30 & 12:00 and are free to all!  All other class times and open gym are cancelled.

12 Days of Christmas

1-Thruster (75/55) (RX+ 95/65)

2-Push Press

3-Push Jerk

4-Split Jerk

5-Power Cleans

6-Pullups (RX+ CTB’s)

7-Burpees

8-Box Jumps (24/20)

9-Push Ups

10-Front Rack Lunges (5/leg)

11-KBS (53/35) (RX+ 70/53)

12-Double Unders

alternate version:

1-D Ball Clean

2-Jump Squats

3-Lunges/Leg

4-Back Extensions

5-Ring Rows

6-Burpees

7-Wall Balls (20/14)

8-V Ups

9-Push Ups

10-Sit Ups

11-KBS’s (53/35)

12-DB Push Press

*Performed like the song.  1, 2-1, 3-2-1, 4-3-2-1, etc.

*We’ll be closed Christmas Day and reopen on Thursday for the 10:30 class.

Monday, December 23rd

Make Up Day.

*Our annual 12 Days of Christmas wod will be on Christmas Eve this year.  Classes will be at 10:30 & 12:00 and are free to all!  All other class times and open gym are cancelled.  We’ll have two versions of the workout, one for beginners, and will have a sign up sheet by the white board so that each class can get done in an hour.  We’ll be closed Christmas Day and reopen on Thursday for the 10:30 class.