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12 Days of Christmas – 9:00am Class Only

  • December 24, 2018

1 Power Clean (95/65)
2 Hand Stand Push Ups
3 Front Squats (95/65)
4 Sumo DeadLift High-Pull (95/65)
5 Chest to Bar Pull Ups
6 Box Jumps (20/24)
7 Burpees
8 Sit-ups
9 Wall Balls (20/14)
10 Kettle Bell Swings (50/35)
11 Deadlifts (95/65)
12 Thrusters (95/65)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Saturday Before Christmas

  • December 22, 2018

Endurance WOD (7:45am)
2 Rounds for Time:
50 Calorie Row
15 Chest to Bar Pull-ups
50 Lunge Steps
50 Kettlebell Swings
50 Air Squats

Community WOD (10:00am)

2 Rounds for Time:
30 Calorie Row
15 Pull-ups
30 Lunge Steps
30 Kettlebell Swings
30 Air Squats

Clean Complex & Nancy!

  • December 21, 2018

8 Minute EMOM
 – Clean Complex 
1 Clean pull, 1 Hang Power Clean, 1 Squat Clean
*Score is heaviest weight

“Nancy”


5 Rounds for Time:
400 Meter Run
15 Overhead Squats (95/65)

Ring Dips & 3 Rounds for Reps

  • December 20, 2018

Tabata Rind Dips
8 Rounds – 20 seconds of work, 10 seconds of rest
*Score is total reps

3 Rounds For Reps:

Minute 1 – Calorie Row
Minute 2 – Sit Ups
Minute 3 – Double Unders
Minute 4 – Rest
*Score is total reps

Back Squats & a Mid-Week 4 Rounder

  • December 19, 2018

Back Squats
 – 5×3

*Up to 90%, build throughout

4 Rounds for Time:
15 Thrusters (75/55)
10 Pullups
20 Alternating Dumbbell Snatch (30/20)

Endurance and Holiday WODs

  • December 15, 2018

Endurance WOD (7:45am)
30 Minute AMRAP:
800 Meter Row
20 Air Squats
20 Hang Power Cleans (95/65)
20 Box Jumps
20 Mountain Climbers
20 Pull Ups

Holiday WOD
It’s a surprise! Bring your friends and family. Get a good workout in, then hang out with our community afterward.
Snacks, games, and a Christmas movie will be provided.

Snatch Complex and 10 a Minute Dash

  • December 14, 2018

Snatch Complex
8 Minute EMOM
1 Snatch pull, 1 Hang Power Snatch, 1 Squat Snatch

10 Minute AMRAP
200 Meter Run
20 Burpees
20 Toes To Bar

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