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*

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.