12.24.2021Merry Christmas Eve! 1 class today, 9:30am12 days of Christmas (Time)1 power snatch (105/75) 2 ring dips 3 burpees 4 pull ups 5 t2b 6 push ups 7 air squats 8 jumping lunges 9 box [...]

12.23.20214:30pm is the last class of the dayWarm-up400 m row or run Dynamic BandsMobility15 minutes with Coach Foam Roll, Lacrosse ball, Banded stretch, Couch stretch, etc.Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell [...]

12.22.2021Deadlift (3@70%, 3@80%, max @ 90%)Metcon (Time)4 RFT 30 Cal (row,bike,ski) 5 Ring Muscle Ups 50 Air SquatsWarm-upWeight Lifting 4:30pm 3xs 10 Cal Row, 10 burpeesStrength3xs Barbell Bicep Curls to failure 45/35 (rx+ 75/55) - [...]

12.21.2021Overhead Squat (3@70%, 3@80%, max @ 90%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

12.20.2021Push Press (3@70%, 3@80%, max @ 90%)Metcon (Time)5 RFT 7 DB Cleans 50/35 7 DB Push Press 20 Ft DB Walking LungeAccessory WorkWeight Lifting Class 4:30pm Reverse Tabata on Assault Bike Dynamic Bands 3x5 ATYW [...]

12.19.2021Warm-up800 m run & dynamic stretchingHill Mile (Time)Hill Mile for TimeMetcon (Time)For Time 1000 M Row 50 Push Ups 50 Lunges w/Plate overhead (elbows locked) 45/25