WOD

“Arm Candy”
10 Rounds:
10 C2B Pull-ups
15 Sit-ups

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Are you looking to improve your nutrition/lifestyle going into the new year? Well you’re in luck! The Habitap 10-Week Challenge is starting January 14th. You’ll learn how to create healthy habits that work with whatever life throws your way. Sign-up today!

“Sore Eyes”
4 Rounds:
20 Ring push-ups
20 KBS (72/53)
40 Air squats

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

https://www.youtube.com/watch?v=6RAgGEeVqRc

Front Squat
Build to a heavy set of 5
Strict Press
Build to a heavy set of 3
Thruster
Build to a heavy set of 1

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“New Year, New You”
For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run

Box Brief:
New years schedule:
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm

“Powerpuff”
For Time:
30 T2B
400 Meter run
30 Deadlifts (225/155)
400 Meter run
30 HSPU
400 Meter run
30 Deadlifts
400 Meter run
30 T2B

Box Brief:
New years schedule:
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm

Snatch
Build to a heavy single

“Big Haul”
20 Minute EMOM:
Even Minutes – 200 Meter run
Odd Minutes – 1-3 Snatches

Box Brief:
Holiday Schedule:
Monday, December 31st – New Years Eve – Last Class at 4:30pm
Tuesday, January 1st – New Years Day – Open Gym 7am-12pm