12-3-19

Gym will Open for 4-515 PM Open Gym

515 PM Class

630 PM Class

WOD

3 rounds
2:00 Row for Calories 15 Sec transition
1:30 Bike or Ski Erg for Cal 15 Sec transition
1:00 Sit ups
Rest 2:00

No Morning Open Gym

9 AM Class Cancelled

530 AM Class Cancelled

REMINDER PLEASE CHECK THE WEBSITE AN HOUR BEFORE EACH CLASS FOR UPDATES

12-2-19

Gym will Open Up for

Open GYM 4-515 PM

515 PM Class Only Today

530 AM Class is Cancelled

9 AM Class Cancelled

No Morning Open GYM

Reminder please check the website an hour before each class for updates

11-30-19

In teams of 3 complete the following for time of
150 Calories on bike
100 Squat snatch
75 Toes to bar
50 Handstand push ups

During toes to bar 1 person works while the other 2 partners hang from the pull up bar
During HSPU 1 person works while the other 2 partners hold a handstand 

11-29-19

THANKSGIVING WEEK SCHEDULE

Monday & Tuesday-normal schedule

Wednesday-5:30am, 9 am class, 10-11am open gym

Thursday-no class

Friday-8am class, open gym 9-10am

Saturday-8am class

NO Yoga Class this Saturday

With a 30 MIN running clock

Minutes 0:00 – 10:00 Row for max meters
Minutes 10:00 – 20:00 Build to a 3 rep back squat 
Minutes 20:00 – 22:00 Clean up bars and weights
Minutes 22:00 – 27:00 As Many Rounds 10 KB Swings +5 Box Jumps Overs
Minutes 27:00 – 30:00 As many burpees

11-27-19

THANKSGIVING WEEK SCHEDULE

Monday & Tuesday-normal schedule

Wednesday-5:30am, 9 am class, 10-11am open gym

Thursday-no class

Friday-8am class, open gym 9-10am

Saturday-8am class

NO Yoga Class this Saturday

Working in teams of , as many rounds as possible in 20 minutes of
50′ DB front rack walking lunge
50′ DB farmer’s carry same weight used for lunge
250 M Row
Partners alternate complete rounds

11-26-19

THANKSGIVING WEEK SCHEDULE

Monday & Tuesday-normal schedule

Wednesday-5:30am, 9 am class, 10-11am open gym

Thursday-no class

Friday-8am class, open gym 9-10am

Saturday-8am class

NO Yoga Class this Saturday

every 90 secs for 15 Mins 1 Clean and Jerk

7 Min AMRAP

5 hang Power Cleans

5 Burpees over the Bar