Friday 1/1/2016 “Happy New Year!”

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed Thursdays, Sundays & Saturdays with an exception of December 3, 5 & 6.
    -Closed Christmas & New Year’s Day

Closed for New Years Day

  

Thursday 12/31/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed Thursdays, Sundays & Saturdays with an exception of December 3, 5 & 6.
    -Closed Christmas & New Year’s Day

Closed for New Years Eve

  

Wednesday 12/30/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed Thursdays, Sundays & Saturdays with an exception of December 3, 5 & 6.
    -Closed Christmas & New Year’s Day

Skill: Handstand Push-ups/Walk
Strength: Max HSPU or HS Walk distance

WOD: AMRAP EMOM until Fail. Increase by 1 rep every round

Snatch (m:95#/f:65#)
Muscle up (mod. start with 3 CTB)

  

Tuesday 12/29/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed Thursdays, Sundays & Saturdays with an exception of December 3, 5 & 6.
    -Closed Christmas & New Year’s Day

Skill: Kipping/Butterfly Pull-ups
Strength: Max Pull-ups in 1 minute

WOD: 3 rounds for time

25x KBS (m:55#/35#)
200M Weighted run with KB
25x goblet squats

  

Monday 12/28/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed Thursdays, Sundays & Saturdays with an exception of December 3, 5 & 6.
    -Closed Christmas & New Year’s Day

Skill: Double-unders & Rope Climb

WOD: For time

400M run
40x Double-unders
4x Rope climb (mod. 2 rope lowers for every 1 Rope climb)
300M run
30x Double-unders
3x Rope climb
200m run
20x Double-unders
2x Rope climb
100M run
10x Double-unders
1x Rope climb

  

Sunday 12/27/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 12/26/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Partner WOD: 3 Rounds for time

12x HSPU – Partner holds plank
26x V-ups – Partner holds hollow core
15x Box jumps (m:24″/f”20″) – Partner holds wall-sit
200m Run – Partners runs together

  

Friday “Christmas” 12/25/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Box Closed for Christmas

Home WOD: Spend as time with Family & Friends as Possible

  

Thursday 12/24/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Box closed for Christmas Eve

  

Wednesday 12/23/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Strength: Find new 1RM Snatch

WOD: Annie on the weighted run

50-40-30-20-10x of

Double-unders
Sit-ups
with 200m sandbag run after every round (m:45#/f:25#)