12.23.19 Christmas Schedule

There will be a group getting together around 8 a.m. on Christmas Eve to do a WOD. We will be closed Christmas Day and the 26th. Class schedule resumes Friday.

A. Warm Up

3 sets NFT

90 seconds bike 75-80%

10m Quadruped Crawl

B. Front Squat


*all of these sets are done at 30X0 Tempo

C. Conditioning

20 minute amrap

5 Strict Pull Ups

10 Hand Release Push Ups

15 Wall Balls 20/14

Recent Posts

See All


A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric


A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever