**Don’t forget our holiday schedule for today.  We only have our morning class and our noon class.  ALL evening class are cancelled.  Enjoy your holiday.   WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or Strict BB Press build to a 5rm WOD: (Naughty or Nice) 1 on/ 1 off Intervals, x 4 sets of the same station, then rotate clock doesn’t stop (No Breaks between rounds) Burpees Assault Bike/ Row Shuttle Run 24minsRead more

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Pre Christmas sweat-fest) 9/7 Cal row/ Bike 12 DB Alt. Lunges 15 DB Hang Power Cleans 18 Hollow Rocks 21 Air Squats 24 Sit-ups x 5 Rds L1- 45/30 L2- 30/20 L3- 20/12 35min CapRead more

WORKOUT OF THE DAY STRENGTH:  NONE WOD: (12 days of Christmas) 1 Snatch (Full) 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35 40min CapRead more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Player’s Choice) 2 Options for todays wod- Partner 4min AMRAP, 2min rest between -D-unders -Vertical Ring Rows -Wall Ball (20/14) -Air Bike (cals) -Mt Climbers (L+R=1) -Row (Cals) Individual option, 30s on/ 30s/ off x 4 rds, 2min rest between stations -D-unders -Vertical Ring Rows -Wall Ball (20/14) -Air Bike (cals) -Mt Climbers (L+R=1) -Row (Cals) 25minsRead more