WARM-UP: 400m run Plyos Group Stretch inside WOD: 5 Rounds: 15 Cal Row 12 Ring Rows 9 Slam Balls (30/20) 6 HSPU 3 Squat Clean Thruster (115/95) (1:00 rest at
WARM-UP: 3X 200m Run/Row 20 Walking lunges :30 Lunge to instep hold (each side) :30 Couch stretch 5 Strict pull-up SKILL: For time: 800M Run 100 Double unders Burpee broad
We are closed today to celebrate the holiday with our families! We will return to normal tomorrow (8 a.m. and 9 a.m. class). Want a workout to do at home?
Christmas Eve hours: 8 a.m. and 9 a.m. ONLY Come early. We will promptly start on time! WARM-UP: 2X: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS
WARM-UP: 400m Run Everett warm-up SKILL: Bear review and BB warm-up (6:00) WOD: The Bear (20:00) 5 Rounds: Clean Front squat Shoulder to overhead Back squat Shoulder to overhead X
WARM-UP: 1 Set fence drills 2 Rounds: 10 Good mornings 10 Squats :30 Bar hang :30 Handstand hold/plank hold SKILL: Superset (10:00) 3X10 Barbell good mornings 3X10 Russian hamstring curls
WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on bike 5 Inchworms + 10 Push ups :30 Bar hang :30 Handstand hold 400m Run
WARM-UP: 400m Run Outdoor Plyos SKILL: 4 X 6 Alternating knee to elbows (8:00) – 12 total WOD: “Elizabeth” 21-15-9 Power cleans (135/95) Ring dips
WARM-UP: :20 Drills X 2 Jumping jacks Lunges Bar hang Handstand hold/walk Lunge to instep Push-ups 20 Pelvic raises 15 Single leg raises (each) 20 Kicks on the ground 20