WORKOUT OF THE DAY

UPCOMING WORKOUTS

Saturday 12-16-2017

9am-Doors open
10am-WOD starts
then Pancakes!

WOD
12 Days of Christmas
For time:
1 thruster 135/95
2 bar facing burpees
3 hspu/ wall walks
4 toes to bar
5 clean and jerk 135/95 (power or full)
6 goblet squats 32/24
7 pull ups
8 kb swings 32/24
9 deadlift 225/155
10 lunges w/45/25lb bumpers
11 snatch 135/95 (power or full)
12 muscle ups
Progression for this workout is
1
2-1
3-2-1….etc

ABOUT OUR WORKOUTS:

Our workouts are carefully designed to help you get into the best shape of your life.

In each class and workout, you can expect to see:

A constant emphasis on practicing proper technique, mechanics, & form

We want you moving correctly before any heavy weights or high intensity

Progressional strength & skill development

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.

We want you to always be progressing forward – no plateaus

Fun, creativity, and camaraderie

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

WEEK OF 12/11-12/17

Monday
Strength
Press 5×1 @85%
Last set is max effort
WOD
For Time:
For Time:
50 Calorie row
Then
5 Rounds
20 Wall Balls
30 DU

Tuesday
Strength
Snatch
Every Other Minute x 7 sets
3 snatches @75-80%
WOD
4 Rounds
5 Strict PullUps
10 HSPU
15 HPS 95/65

Wednesday
Strength
Back Squat
EMOM x 7 Minutes
1 Rep @90%
WOD
10 Minute AMRAP
1 Hang Squat Clean 155/105
2 T2B
2 HSC
4 T2B
3 HSC
6 T2B
4 HSC
8 T2B

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×3 @80%
Last set is max effort
WOD
12 Minute AMRAP
10m OH walking Lunge
10 C2B
10 Box Jumps 24/20

Saturday
WOD
12 days of Christmas
followed by:
Pancake Brunch

Sunday
Strength
Front Squat
EMOM x 7 Minutes
1 Rep @90%
WOD
3 Rounds
3 MInutes Max Cal Row
Rest 1 Minute
3 Minute AMRAP
10 KB Swings
20 Push Ups
30 Air Squats
Rest 1 Minute
2 Scores: Cals/rounds

ABOUT OUR WORKOUTS

Our workouts are carefully designed to help you get into the best shape of your life.
In each class and workout, you can expect to see:

A CONSTANT EMPHASIS ON PRACTICING PROPER TECHNIQUE, MECHANICS, & FORM

We want you moving correctly before any heavy weights or high intensity.

PROGRESSIONAL STRENGTH & SKILL DEVELOPMENT

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.
We want you to always be progressing forward – no plateaus

FUN, CREATIVITY, AND CAMARADERIE

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

GET INTO THE BEST SHAPE OF YOUR LIFE

Membership packages for your personal level of training and fitness goals

SIGN UP

GET INTO THE BEST SHAPE OF YOUR LIFE

MEMBERSHIP PACKAGES FOR YOUR PERSONAL LEVEL OF TRAINING AND FITNESS GOALS

SIGN UP