Sunday 12.16.18

Backstop 5 Rounds: 10 Dumbbell Front Rack Reverse Lunges (50/35) 25/18 Calorie Row Post times to comments. Box Brief Holiday Schedule: 12/24 – Open Gym 7am to 12pm 12/25 – Gym Closed 12/26 – Open Gym 9am to 12pm 12/31 – 530am, 630am, 830am,...

Saturday 12.15.18

Sir Pomeroy For Time: 50/40 Calorie Row 50 Pull-ups 50/40 Calorie Ski 50 Push-ups 50/40 Calorie Row 50 Wall Balls (20/14#) 50/40 Calorie Ski 50 Burpees Post times to comments. WOD Guidance Steady on the concept 2 machines and break the pull-ups, push-ups, and wall...

Friday 12.14.18

Weightlifting Friday!!! Snatch 7 Sets x 1 Rep Then… 1-2-3-4-5-6-7-8-9-10 Overhead Squats (135/95#) 10-9-8-7-6-5-4-3-2-1 Deadlifts (135/95#) Post loads and times to comments. WOD Guidance Happy Friday! Let’s lift some weights! For the metcon pick a weight...

Thursday 12.13.18

Today is…Bring a Friend Day! Roof Rack Teams of 3 AMRAP 20: Partner 1 – Bike 500 Meters Partner 2 – Double KB Front Rack Hold (53/35#) Partner 3 – Rest WOD Guidance Fast sprints on the bike today! Find a weight that will allow each partner to hold :45 to 1:00...

Wednesday 12.12.18

Jump Force 2 Rounds: 50 Double Unders 25 Hang Power Cleans (95/65#) 50 Double Unders 25 Push Press (95/65#) 50 Double Unders 25 Front Squats (95/65#) Post times to comments. WOD Guidance Light weight on the barbell today. Find a weight on the barbell that you could do...