Siteplicity

January 3, 2020 5 Rounds 400m run 30 wall balls 30 box jumps

January 2 , 2020 A. 20 rep back squat ( we will do this every thursday in January… remember your load and add 5 – 10 lbs a week. ) B. AMRAP 10 10 – 20 – 30 – 40 – etc dubs 1 – 2 – 3 – 4 – etc rope climb

We are closed today. Spend time with your families and write down your goals. 2 specific goals for fitness ( gain 5 lbs of muscle , lose 10lbs of fat ) , get 100 double unders in a row 1 specific nutrition goal ( eat 2 eggs and 1 cup of spinach every day for

class times 530 , 830 , and noon. Open gym till 2 pm . Closed Wednesday. regular schedule thursday and friday Run 800m 20 pull ups 30 push ups 40 situps 50 squats 60 dubs 20 Clean and Jerks 135 / 85 60 dubs 50 squats 40 situps 30 push ups 20 pull ups 800m

Tuesday last class is 12pm . Wednesday we are closed. Thursday and Friday are regular schedule Death by : do 1 rep minute 1 , 2 reps minute 2 , keep going adding 1 rep until failure. Death by Power Snatch 95 / 65 Death by burpees

Schedule : friday 530 am , 830 am , noon , 515 pm Dynamite Kid AMRAP 15 20 deadlifts 155 / 105 20 box jumps 20 HSPU ( scale with DB strict press ) or Push ups

Schedule today 830 am , noon and 515 pm only Friday schedule : 530 am , 830 , noon , and 515 pm Run 500m 27 thrusters 95/ 65 27 KBS run 400m 21 thrusters 21 KBS run 250 15 thrusters 15 KBS run 100m 9 thrusters 9 KBS

5k run in the snow or spend time with your families and enjoy the day. Or both.

830 Class only today due to christmas eve, after the morning workout. Spend time with your families and recharge. Wednesday – Closed Thursday : 830 am , noon , and 515 pm Friday 530 am , 830 , noon and 515 pm Share work anyway with 2 people AMRAP 25 50 calorie row 50 alternating

Schedule for the Holidays ! Thursday and Friday TBD Monday – regular classes Tuesday ( x-MAS eve ) 830 0nly Wednesday ( christmas ) closed. WOD: Monday December 23 , 2019 Big Bear Club ( bbc ) 2 rounds 10 squat cleans 135 / 85 12 burpees to target 2 rounds 8 squat cleans 155