Monday 2018.01.01

Dec 31, 2017

Happy New Year!

There is ONE CLASS at 1000 today.

Conditioning

In teams of three, complete for time:

  • 2018m Row (OPWAAT)

Then complete three rounds of:

  • 20 Synchro Burpees
  • 18 Dumbbell Thruster Relay (35/25)

Then, complete:

  • 2018m Row (OPWAAT)

Saturday 2017.12.30

Dec 29, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Conditioning

In teams of 4, conga line style, complete as many rounds as possible in 20:00:

  • 15 Box Jumps (20/24)
  • 10 Power Cleans (125/185)
  • 30 Wall Balls (14/20)
  • Rest Station

Each athlete occupies a station. You may not rotate until all athletes on your team have completed their prescribed work. There is a 1:30 cap on each station.

Friday 2017.12.29

Dec 28, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 6-8 Romanian Deadlifts @ 30X0
  • 20m Suitcase Carry each arm

Conditioning

For time:

  • 60/40 Calorie Bike or Row
  • 40 Burpees
  • 40 Thrusters (45/35)

Thursday 2017.12.28

Dec 27, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 8 Alternating Arm Dumbbell Strict Press each arm
  • 8-10 Single Arm Dumbbell Rows each arm @ 20X0

Conditioning

5 Rounds:

In 1:00, complete:

  • 10/8 Calorie Bike or Row
  • AMRAP Alternating Dumbbell Snatches (50/35) in remaining time

Rest 1:00 between rounds.

Wednesday 2017.12.27

Dec 26, 2017

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 6 Barbell Back Rack Reverse Lunges each leg
  • 20m Kettlebell Front Rack Carry

Conditioning

With a partner, alternating every :30, complete as many rounds as possible in 20:00:

  • 30 Calorie Bike or Row
  • 30 Wall Balls (20/14)
  • 30 Burpee Box Jump Overs (24/20)