12-23-16

Schedule Update. We will be closed Monday the 26th. Merry Christmas!

12 Days of Christmas Wod 1 SDHP 2 Thrusters 3 Push Press 4 Power Clean 5 Power Snatch 6 KBS 7 Pull-up 8 T2B 9 Box Jump (24/20) 10 Doubles (3:1 singles) 11 Burpees 12 Overhead Walking Lunges (35/25) *weight on the bar is 75/55 for all movements*

Recent Posts

See All

8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou