We are closed today and will return to our normal schedule tomorrow, January 2nd.  

We will be closed tomorrow, January 1st! See you all back Monday, January 2nd to kick off the new year right. WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees WOD: In teams of 3

WARM-UP: :30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left SKILL: Super set X 4 (10:00) Weighted plank hold (:45-:60) Ring support hold (:30) (rest :60) WOD: “Nancy” 5 Rounds 400m Run 15 OHS (95/65)

WARM-UP: 1 Shuttle run 10 Dynamic good mornings 10 Jumping squats 3 Wall walks SKILL: Every :90 for 15:00 5 DL at 275/175 or 65% of your 1RM WOD: 8:00 AMRAP 20 Russian twist-total (45/25) 7 Box burpee box jumps (24)

WARM-UP: 8 Reach throughs 8 Donkey kicks :30 Hollow body hold :30 Superman hold :30 HS hold SKILL: 3-4 Sets :30 L/tuck holds 10 Shoot throughs WOD: “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats

WARM-UP: Plyos 10 Wall squats 10 Sit ups 10 Burpees SKILL: 10:00 to build to a Push Press + Push Jerk Complex Then 4:00 to complete 3 sets at 80% of complex WOD: 10:00 AMRAP 20 Sit ups 10 FSQ (135/95) 10 Hang power cleans Rest 3:00 800m Run for time

WARM-UP: 3 Laps 1 set of fence drills 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 2 X 200m OH walking Lunges (45/25) WOD: 15:00 AMRAP 25 KBS (24/16) 50 DUs 10 Burpees to KB G2O  

We are closed today for the Christmas Holiday, and will re-open tomorrow morning, December 26th for our 8 and 9 am classes only. Regularly scheduled classes will resume on Tuesday, December 27th.

WARM-UP: Plyos SKILL: Teams of 2: 100 DUs Each 15 Synchronized burpees 100 DUs Each 15 Synchronized air squats 100 DUs Synchronized KBSDHP (32/24) WOD: Row Intervals 3 X 500m

WARM-UP: 2Xs: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box Jumps 5 Clapping push-ups WOD: 12 Days of Christmas 1: Cluster (135/95) 2: Burpee over bar 3: Clapping push-ups 4: Push press 5: T2B 6: Hollow rocks 7: WBS (20/14) 8: OH Lunges with WB (each leg) 9: FSQ 10: