WOD

Bob

• 2000 Meter Row
• 200-Double Unders
• 200 Meter Walking Lunge

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

Jan

-then- 5 reps @85% of today’s 1RM

B) 12 Minute EMOM:

• Minute 1: 20-Sit Ups
• Minute 2: 15-Russian KBS (72/53)
• Minute 3: 30 Second OHS Hold (45/35)

Box Brief:

“December to Remember” fundraiser for Rachel’s mom this Saturday. We will be having normal classes at 9 and 10 with a BBQ and a raffle. 

  
5, 2 Minute AMRAPs:

• 5-Bar Muscle Ups
• 150 Yard Shuttle Run
• Max Reps Thrusters (135/95)

*3 minute rest

“New” Jake

• Burpees
• Russian Twists (53/36)
• Strict Chin Ups
• Push Ups

Amy, Suito, Eddy & Kristin at The Rocky Mountain Classic

• 7-Dead lifts (275/185)
• 30-Air Squats
• 7-Strict HSPU

Box Brief:

Apollo killed it this weekend at The Rocky Mountain Classic. Our team (above) took 4th place just missing the podium by a few points. Chad finished in first place in the competitive men’s division. Great job Apollo!

Emmy

• Push Press (115/85)
• Front Rack Lunge (115/85)

**40-Double Unders after each round. 

No Open Gym today. 

5:15am Crew

• 800 Meter Run

90 second rest

• 400 Meter Run

90 second rest

• 200 Meter Run

3 minute rest

Lifting Clinic tonight at 6:30. Cost is $20. See you there!!

No 6:30 or 7:30pm classes tonight. 

No open gym on Friday. 

“Three Wise Men”

“Jeremy”

4 Minute AMRAP:

• 5-Hang Squat Snatches (135/95)
• 10-Lateral Barbell Burpees

*2 minute rest

“Ben”

4 Minute AMRAP:

• 10-Power Cleans (135/95)
• 20-Pull Ups

*2 minute rest

“Beau”

4 Minute AMRAP:

• 15-Box Jump Overs (24/20)
• 30-Wall Balls (20/14)

The Three Wise Men was created to bring awareness to veteran suicides in the U.S.
Between 25-50 veterans commit suicide every day in America.
TWM aims to assist those in need. Go to Three Wise Men to donate.

Today we invite all military and their families to join us in completing the “Three Wise Men”. We will have a full schedule so spread the word!