The Gym will be CLOSED today for New Years Day!!! Happy New Year!!!

Reminder: New Years Eve. Open Gym 8-10am only! 

5 Rounds for time:

Run 200 meters

15 Front Squats 95/65

15 Push-ups

10 Toes to Bar

Bench Press: 5-5-5-5-5

Then:

18-15-12-9-6-3

Power Snatches 95/65

Pull Ups

Burpees

In teams of two, with one partner working at a time, complete the following for time:

Row 2000 Meters

60 Clean & Jerks (95/65)

60 Box Jumps (24/20)

60 Overhead Squats (95/65)

60 Burpees

Run 800 Meters

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Reminder: Gym CLOSED today due to Boxing Day. See you FRIDAY for our regularly scheduled classes.

The Gym will be CLOSED today for Christmas!!! Wishing you all a Merry Christmas!!!!!

Reminder: Holiday Hours: Christmas Eve: Open Gym 8-10am Only!

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 100 Meter Run

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups

For Time:

15 Thrusters 95/65

30 Pull-ups

Run 800 meters

15 Thrusters 

20 Pull-ups

Run 400 meters

15 Thrusters

10 Pull-ups

Run 200 meters

Reminder: Free Trial Is cancelled today.

In teams of 2, with 1 partner working at a time, complete for time:

Run 400 Meters as a team

50 Burpee Pull-Ups

Run 400 Meters as a team

50 Power Cleans (115/75)

Run 400 Meters as a team

50 Push Press (115/75)

Run 400 meters as a team

50 Goblet Squats

Run 400 meters a team

3 Rounds for time:

50 Step-ups 24/20

15 Squat Cleans 115/80

25 Pull-ups

Reminder: Holiday Hours Open Gym 8-10am ONLY!

5 Rounds for time: 

10 Burpees

15 Hang Power Cleans 95/65

15 Push-ups

3 Rounds for time:

Run 400 meters

21 Toes to Bar 

12 Front Squats 155/105

Bench Press: 7-7-7-7

Then:

For Time:

Row 1000 meters

-Then-

Five Rounds:

10 Push Press (135/95)

15 Box Jumps (24/20)

-Then-

Run 800 Meters

On the minute every minute for 7 minutes: Squat Clean + Front Squat.

Then:

For Time:

15 Overhead Squats 135/95

10 Burpee Pull-ups

15 Box Jump Overs 24/20

10 Ring Muscle-ups

10 Squat Cleans 205/140

15 Strict Handstand Push-ups

10 Deadlifts 205/140

15 Burpees

10 Bar Muscle-ups

100 Double-unders

Reminder: There will be no Open Gym or Free Trial this Saturday.  Please come to our normally scheduled 9am class!

In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
*Teams can only use one bar, and will strip plates to get to desired weights.

Reminder: Due to our Christmas Party the evening class will be held from 5pm-6pm instead of 5:30pm-6:30pm. See tonight at 7pm for the Christmas party at the Marriot!

For Time:

15 Ring Muscle-ups

Then 4 Rounds of:

10 Thrusters 115/80

40 Sit-ups

5 Rounds for time:

12 Toes to Bar

10 Burpees

14 Weighted Step-ups

AMRAP in 15 minutes of:

10 Hand Release Push-up

15 Wall Ball Shots 20/14

20 KB Swings 53/35

For Time:

Run 600 meters

21 Chest to Bar Pull-ups

21 Power Cleans 135/95

Run 400 meters

15 Chest to Bar Pull-ups

15 Power Cleans 

Run 200 meters

9 Chest to Bar Pull-ups

9 Power Cleans