****No Open Gym after 5:30 pm this evening**** Ladies! Join us at 6:00 pm for WOD + WINE
A. 20:00 EMOM
Min 1 – 15 Ring Rows
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Nose to Wall HS Hold
Min 4 – 5-7 Deck Squats
B. 15:00 for quality
5 Muscle Cleans @ 135/95
5 Push Press @ 135/95
10 Ball Slams
10 Russian KBS
100 M Sled Drag (w/ partner)
***Whole Life Challenge Participants! Join us at 10:00 am tomorrow for our kick-off Seminar!
A. 16:00 EMOM
Min 1 – 3 Box Jumps @ 30 / 24
Min 2 – :30 L-Sit Hang / Hold
B. 15:00 AMRAP
50 Double Unders
25 Wall Balls @ 20/14
10 Burpees
*total rounds + reps recorded
If it doesn’t challenge you, it doesn’t change you.” -Fred Devito
The Whole Life Challenge begins Saturday!
{Join Our Team}
A. 5:00 EM0M
1 Hip Muscle Clean + 1 Hang Muscle Clean + 1 Muscle Clean + 1 Front Squat x4
then…
8:00 E:90 0:90
1 Hang Power Clean + 1 Power Clean + 1 Front Squat x5
then…
10:00 E202
1 Power Clean + 1 Squat Clean x5
B. 6:00 E202
Clean Pull x3x3 @ 90-100% w/ :05 descent
C. 10:00 E202
Back Rack Walking BB Lunges x5/leg x5 by feel
Ladies! Spend your Friday night with us! Come out for a women’s only WOD followed by a happy hour at the gym!
Bring a bottle & a small bite to share!
Sign Up Here!
A. 10:00 E202
TnG Hang Power Snatches x8x5
*by feel, sets must be unbroken
B. 5 Rounds
400 M Run
9 Shoulder to OVHD @ 135 / 95
7 Pull-ups
*Time Recorded
A. 16:00 E202
Front Squat w/ :01 Pause
5-5-3-3-1-1-1-1 build up by feel
B. 21 Hang Power Clean @ 95 / 65
9 TTB
18 Power Clean to OVHD @ 95 / 65
9 TTB
15 Squat Cleans @ 95/65
9 TTB
12 Clusters @ 95/65
9 TTB
*20:00 Cap
*Time Recorded
“The true secret of happiness lies in taking a genuine interest in all the details of daily life.” –William Morris
30:00 AMRAP
100 Wall Balls @ 20/14
100 Burpees
100 Pull-ups
*Two persons teams, only one partner works at a time, work can be split up in any fashion
*Total Rounds + reps recorded
Join us for our Free Community WOD at 10:00 am!
A. 20:00 EMOM
Min 1 – 2 Rope Climbs
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups
B. 20:00 for Quality
200 M Row
100 M Run Shuttle Run
50 M Farmers Walk
*alternate each exercise with a partner
Enter to win a 13 Hours Prize Pack from Paramount Pictures today!
{Check It Out!}
A. 16:00 EMOM
Min 1 – 2 Pistols / leg
Min 2 – :30 Nose to Wall Handstand Hold
B. 20:00 AMRAP
10 DB Snatch @ 55/35 (total)
15 Burpees
20 Wall Balls @ 20/14
25 Russian KB Swings @ 24/16
30 Double Unders
*Total rounds + reps recorded
Join us Saturday at 10:00 am for our Free Community WOD!
Come Sweat!
A. 8:00 E202
1 Muscle Snatch + 1 Hang Muscle Snatch x4
B. 10:00 E202
1 Hang Power Snatch + 1 Power Snatch x5
C. 10:00 E202
1 Snatch Lift off + 1 Snatch x5
D. 10:00 E202
Deadlift x5x5 by feel
“From what we get, we can make a living; what we give, however, makes a life.” –Arthur Ashe
13 Hours: The Secret Soldiers of Benghazi follows the story of six members of the Annex Security Team
as they defend the U.S. Consulate in Benghazi, Libya, from an attack by Islamic militants.
The two prize packs (one male & one female winner) will each include one of the following:
We’ll also have screening passes to hand out!
Everyone that comes to class Friday (1/8) will be entered into the drawing for the prize packs. We’ll have one male and one female winner! On Friday afternoon we’ll do the final drawing. Make sure you get your name in the box when you come to class!