“12 Days of Christmas” On the 1st day- 200 Meter Run On the 2nd day- HSPU On the 3rd day- Deadlift (275/205) On the 4th day- Thrusters (95/65) On the 5th day- Ring Dips On the 6th day- Pull Ups On the 7th day- Box Jumps (24/20) On the 8th day- Wall Balls (20/14) On... Read More

  20 Minute AMRAP: 400 Meter Run 20-Box Jumps (30/24) 20-Ring Push Ups  Christmas Week Schedule: Wednesday December 23rd: No 6:30 or 7:30pm classes Christmas Eve: Only 9 & 10am classes Christmas Day: Closed Saturday December 26th: Normal schedule New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day:... Read More

   “T.U.P.” 15-12-9-6-3 Power Cleans (135/95) Pull Ups Front Squats (135/95) Pull Ups Christmas Week Schedule: Wednesday December 23rd: No 6:30 or 7:30pm classes Christmas Eve: Only 9 & 10am classes Christmas Day: Closed Saturday December 26th: Normal schedule New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classes New Years Day:... Read More

  5 Rounds: 20-Overhead Walking Lunges (45/35) plate 20-Burpees 

   10 Minute Ladder: (3,3/6,6/9,9/12,12/etc..) Push Press (115/85) T2B

   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)