20-1-10-1-5-1—Front Squat Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has... Read More

  10 Rounds: 5-Push Press (115/75) 10-Dead lifts (115/75) 15-Box Jumps (24/20) Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast... Read More

    “Open WOD 15.2” Every 3 minutes for as long as possible From 0:00-3:00 2 Rounds: 10-OHS (95/65) 10-C2B Pull Ups From 3:00-6:00 2 Rounds: 12-OHS  12-C2B Pull Ups From 9:00-12:00 2 Rounds: 14-OHS 14-C2B Pull Ups Etc., following same pattern until you fail to complete both rounds Box Brief: This Saturday we will... Read More

      20 Minute AMRAP: teams of 2 15-SDLHP (75/55) 10-Dips 10-Calorie Row/Burpees *one partner completes full round as the other rests.  Box Brief: This Saturday we will only have one class at 9am.  Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we... Read More

   A) Build to a 1RM Snatch B) “Amanda” 9-7-5 Muscle Ups Squat Snatch

   7 Minute AMRAP: 25-Double Unders 10-Burpees 3 minute rest 7 Minute AMRAP: 25-Double Unders 2-Rope Climbs 3 minute rest 7 Minute AMRAP: Row for Calories

   A) 1-1-1-1-1—Back Squat B) 10-10-10—Back Rack Step Back Lunges @50-60% of today’s 1RM Squat C) 3 Rounds, Not For Time: 20-Sit Ups 40-Flutter Kicks 60 Second Push-Up Plank 60 Second Superman Hold

  “Open WOD 15.1 & 15.1.A” 9 Minute AMRAP: 15-T2B 10-Deadlifts  (115/75) 5-Snatches (115/75) -then- 6 Minutes to Find 1RM Clean and Jerk

   For Time: 1000 Meter Row 50-Wall Balls (20/14) 30-Burpee Box Jumps (24/20) 20-Strict HSPU 30-Burpee Box Jumps  50-Wall Balls 1000 Meter Row

   “Fran” Friday! 21-15-9 Thrusters (95/65) Pull Ups Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal schedule