Front Squat: 3-3-3-3-3

Then:

5 Rounds for time:

15 Thrusters 75/55

12 Pull-ups

Run 150 Meters

Reminder: If you are not participating in the New Year Reset Challenge Workout, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

New Year Reset Challenge Workout:

15-12-9-6-3 reps for time of:

Squat Clean 115/80

Burpee Box Jumps (24/20)

Pull-ups

For Time:

Run 800 meters

21 Power Snatches 95/65

21 Burpees

Run 400 meters

15 Power Snatches 95/65

15 Burpees

Run 200 meters

9 Power Snatches 95/65

9 Burpees

For Time:

Row 500 meters

100 Wall Ball Shots

50 Toes to Bar

AMRAP in 16 minutes of:

5 Barbell Bent Over Row 95/65

7 Push-ups

11 Box Jumps 24/20

4 Rounds for Time:

Run 800 meters

20 KB Swings 53/35

20 Weighted Lunges 53/35

30 Sit-ups

Front Squat: 5-4-3-2-2-2

Then:

“Jackie”

For Time

1,000 Meter Row

50 Thrusters (45/35 lb bar)

30 Pull-Ups

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

3 Rounds of:

40 Toes to Bar

40 Burpees

30 Power Cleans 115/80

Shoulder Press 3-3-3-3-3

Then:

AMRAP in 15 minutes of:

2 Muscle-ups

6 Push Press 115/80

12 Air Squats

5 Rounds for time:

9 Deadlifts 225/155

15 Wall Ball Shots 20/14

21 Sit-ups

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