HAPPY BIRTHDAY PAT AND STEPH

WOD

18 MIN AMRAP

54 Cal Row

54 Russian KB Swings

54 lunges Steps

54 Burpee Box Jumps

Class Schedule this WEEK

Thursday

530 AM class

9 AM Class

515 PM Class

630 PM Class

Friday

530 AM Class

9 AM Class

Saturday

8 AM Class

Class Schedule This week

MONDAY

530 AM Class

9 AM Class

Tuesday

Gym is Closed

Wednesday

8 AM Class Only

Thursday

530 AM class

9 AM Class

515 PM Class

630 PM Class

Friday

530 AM Class

9 AM Class

Saturday

8 AM Class

WOD

12 days of Christmas

1 Snatch

2 HSPU

3  Front Squats

4 Box Jumps

5 Hang power cleans

6 Pullups/C2B

7 Deadlifts

8 Wall Balls

9 KB Swings

10 Single Arm KB Lunge Steps

11 Burpees

12 T2B

45 MIN CAP

WOD

1 MIN MAX Cal Bike

1 MIN MAX Alternating DB Snatches

1 MIN MAX Russian Twists

1 MIN MAX Air Squats

1 MIN MAX Sit-ups

Rest 1 MIN

x4

WOD

Back Squat

5x5

Bench Press

5x5

8 MIN AMRAP

Turkish Get Ups 5 Left arm

Turkish Get Ups 5 Right ArM

15 V-Ups

Happy Birthday Kelly W

WOD

Deadlifts

5x5

Then

For Time

Row 1000 M

30 GHD Situps

150 DU

Happy Birthday Will B

WOD

7 Rounds

1 MIN Max Cal Row

1 MIN Burpees Over the rower

1 MIN Rest

After Party

20 Plated Toe Touches

10 Plank Ups

10 Side Plank Ups Left

10 Side Plank Ups Right

x2-3

WOD

3 Rounds

10 Pullups

10 Power Snatches

10 min time cap

rest 3 minutes

3 Rounds

10 Toes to Bar

10 Power Cleans

10 min time cap

WOD

in teams of 2

300 wallballs for time

Every time you drop the ball you must do 15 Partner Sit-uops

20 Min Time Cap