Monthly Archives: December 2015

Workout of the Day 12/11/2015

Push Jerk 5, 4, 4, 3, 3, 3 *increase weight if form is sound “Wheelhouse” 100 Burpees 10 Deadlifts 315/205 1600m Row 10 Deadlifts 315/205

Workout of the Day 12/10/2015

Front Squat 3×5 @ 75-80% *2 second pause at the bottom of each rep For Time: 30 TTB 30 Boxjumps 24/20 30 Overhead Squats 75/45 20 TTB 20 Boxjumps 24/20 20 Overhead Squats 75/45 10 TTB 10 Boxjumps 24/20 10 Overhead Squats

Change in hours: 12/09/2015

Gym will be open for all classes…. EXCEPT … No open gym before 3:30pm class. Happy Training

Workout of the Day 12/09/2015

*In 10 minutes, work up to heavy single Ring Dip. *In 5 minutes, work up to a heavy weighted push-up 18 minute AMRAP 20 Wallballs 20/14 15 Pull ups 20 Double Unders

Workout of the Day 12/08/2015

Back Squat 4×4@75-80% “Free Bird” 50 Burpees 20 BW Front Squats 50 Burpees *bonus for finishing before the song “Free Bird” ends!