Friday 12/19/140

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Workout of the Day
Back Squat
Find your 1 rep max.
Within 15 Minutes
then
3 Rounds
25 wallballs (20/14)
20 Toes to bar
15 Power Clean (115/75)

Post your scores to the Whiteboard.

Thursday 12/18/140

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Happy belated BDay Melissa!!

Workout of the Day
Mobility – Couch Stretch, Banded Hamstring, Banded Bowler
then
10 Minute AMRAP
10 Deadlft (185/115)
4 Wall Walks

Post your scores to the Whiteboard.

Wednesday 12/17/140

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Debby

Workout of the Day
Strength – strict press – 5×5 – increase weight each set
then
5 Shoulder to Overhead (205/125)
5 rounds of “Cindy”
4 Shoulder to Overhead
4 rounds of “Cindy”
3 Shoulder to Overhead
3 rounds of “Cindy”
2 Shoulder to Overhead (205/115)
2 rounds of “Cindy”
1 Shoulder to Overhead
1 round of “Cindy”

1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats

Post your scores to the Whiteboard.

Tuesday 12/16/140

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Dave H

Workout of the Day
Skill Day! Pick a skill and chip away!
then
15 Minute AMRAP
5 Power Snatch (135/95)
10 Wallballs (20/14)
20 Double Unders

Post your scores to the Whiteboard.

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Modified Holiday Schedule!
Christmas Eve (Dec 24th): 10AM Class only
Christmas Day (Dec 25th): Closed
New Years Eve (Dec 31st): 10AM Class only
New Years Day (Jan 1): 12PM Class only

Monday 12/15/140

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Workout of the Day
Hang Power Clean
Find your 1 rep max.
Within 15 minutes
then
3 Rounds
30 Kettlebell swings (24/16)
12 burpees
21 box jumps (24/20)

Post your scores to the Whiteboard.

Friday 12/12/140

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Happy BDay Morgan!!

Workout of the Day
Shoulder Press
Find your 1 rep max.
Within 15 Minutes
then
75 Shoulder to overhead (155/105)
Every time you drop the bar complete 20 double unders

Post your scores to the Whiteboard.

Thursday 12/11/140

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Happy BDay Yesterday Steve!!

Workout of the Day
Front Squat
Find your 2 rep max.
Within 15 Minutes
then
“Bell”
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Post your scores to the Whiteboard.

Wednesday 12/10/140

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Momma Kim killing it!

Workout of the Day
Power – Max Height Box Jump
then
2 Rounds
On a 4 Minute Running Clock
Run 400m
With remaining time complete as many kettlebell swings as possible (24/16)
rest 2 Minutes
On a 4 Minute Running Clock
Run 400m
With remaining time complete as many up and over box jumps as possible
Rest 2 minues

Post your scores to the Whiteboard.

Tuesday 12/09/140

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Tim Andi Jess Sandwich

Workout of the Day
Mobility
Banded Bowler – Couch Stretch – 3 minutes sitting in a squat
then
5 Rounds
10 Burpee Lateral Jumps Over Bar
15 Overhead Squat (95/65)
30 Double Unders

Post your scores to the Whiteboard.