Monthly Archives: November 2015

12-1

buy in(3 rounds)
10-swings
20-halos(10L+10R)
10-up downs

W.O.D.(20 min. Emom)
1st-15 kips
2nd-15-goblet squats
3rd-row
4th-planks

cash out
1min.-bar hang
roll/stretch


11-30

buy in(2 rounds)
10- kang squats
20-jumping jacks

skill/strength(6min. Emom)
3-strict presses

W.O.D.
21-hang power clean and presses 95/65
9-rope climbs(27 single ring rows and 27 squats instead of rope climbs)
15-hang power clean and presses 95/65
6-rope climbs(18 single ring rows and 18 squats)
9-hang power clean and presses 95/65
3-rope climbs(9 single ring rows and 9 squats)

cash out
-hammy stretch
-roll/stretch


11-27

No classes Friday the 27thπŸ¦ƒπŸ¦ƒπŸ¦ƒ


11-26

8:00 a.m. and 9:00 a.m. classes only
Get Turkey Day started with a bang!!πŸ¦ƒ

HAPPY THANKSGIVING!!!!!πŸ¦ƒπŸ¦ƒ


11-25

buyin(3 rounds)”cindy”
5-pull ups
10-push ups
15-squats

skill/strength(8min. Emom)
5-OHS

W.O.D.(10 min. AMRAP)
-10m-overhead walking lunge 45/25
-5-box jumps 30/24

cash out
-rotaror exercises
-roll/stretch


11-24

-Turkey Day we only have 2 classes 8:00a.m. and 9:00a.m.
-Friday we will be closed(no classes all day)
-Saturday back to normal!!!


11-24

buy in(2rounds)
10-kang squats
10-up downs
15-bar touches

W.O.D.(20 min. Emom)45on/15off
1st-kettlebell pull aparts
2nd-sit ups
3rd-farmer/waiter(farmer in one hand and waiter carry in the other
4th-Mtn. climbers

cash out
2-3min.-sprints of your choice
-roll/stretch