For Time: teams of 4 30 Calorie Row 30-Bar Facing Burpees 30-Hang Power Cleans (135/95) **one athlete completes the full workout before the next one starts.  **score= total time for entire team to complete workout. 

   “Tabata” Pull-Ups Push-Ups Sit-Ups Air Squats

   A) 3-3-3-3-3—Back Squat @80% + B) 3-3-3-3-3—Bench Press @80% +

   For Time: teams of 3 100 Calorie Row, 100-Dead lifts  80 Calorie Row, 80-Hang Power Cleans 60 Calorie Row, 60-Front Squats 40 Calorie Row, 40-Push Jerks 20 Calorie Row, 20-Thrusters **one athlete works while the other two rest **RX weight is (135/95)

  A) 1 RM Clean and Jerk B) 15 Minute AMRAP: 3-Clean and Jerks @70% of today’s 1RM 15-Wall Balls (20/14) Box Brief: Christmas festivities are creeping up, they are just around the corner. So mark your calendars for this Saturday 4:00pm we are going ICE SKATING!!!! Wear your favorite Christmas sweater! It’s only $15... Read More

   A) 1-1-1-1-1—Front Squat -then-  7-7-7 @75% of today’s 1RM B) For Time: 100-Push Ups 100-Sit Ups Box Brief: Christmas festivities are creeping up, they are just around the corner. So mark your calendars for this Saturday 4:00pm we are going ICE SKATING!!!! Wear your favorite Christmas sweater! It’s only $15 for the day pass... Read More

   20 Minute AMRAP: teams of 3 7-Russian KBS (72/53) 7-Box Jumps (24/20) Shuttle Run 7-Burpees Shuttle Run *1 athlete completes a full round, then switch Box Brief: Christmas festivities are creeping up, they are just around the corner. So mark your calendars for this Saturday 4:00pm we are going ICE SKATING!!!! Wear your favorite... Read More