December 4th WOD


Friday's 6:15pm class will be canceled this week.

Level 1
L1:A: Back Squat (@22X1; 5-5-3-3-2-2-2)
rest 2-3 mins between sets
L1:B: Metcon (Time)
3 Rounds for time

12 hang cleans(squat) 135/95
9 Sh2Oh 135/95
6 bar over burpees
300m run

Level 1 Rx+
L1+:A: 2 Sec Pause Clean: below knee ( 8x2)
build to a tough set
L1+:B: Metcon (Time)
3 Rounds for time

12 hang pc 165/105
9 front squats
6 sh2oh
3 bar mus
100m run

F3:A1: Walking Lunges (with DB: 5x10/leg)
no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: CS - ATYT (@2020; 5x8)
rest 60 sec
F3:B: Metcon (2 Rounds for reps)
3 min amrap; x2; rest 2 mins between rounds

12 sit ups
9 push ups
6 pull ups/ ring rows
3 burpees


12 t2b
9 wtd push ups 45/25
6 strict pull ups
3 burpees

Sol Endurance
SE:A: Close Grip Bench Press (@3010; 6x6)
build to a tough set; rest 3 mins between sets
SE:B: Metcon (Time)
8 rounds for time

12 burpees
12 Rdl Kb 70/53
Run 400m

Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM