Tuesday

Reminders: 9am Class only, New Years Eve Closed on 1/1/14, New Years Day Warm-up: Arrive to class 15-20min early to complete CFO Warm-up Tech: Toes-to-Bar WOD: “Karen’s New Years Eve Pre-Party” EMOM 3 Toes To Bar 150 Wall Balls (20/14) WOD starts with...

MAN MAKER – Monday

Man Maker Monday Warm-up: Arrive 15-20 min early to complete your CFO Warm-up Tech: Thrusters Part 1: Thruster 15 mins to establish 1RM   Part 2: WOD: 5 Rounds for Time: 5 Man Makers  (35/25) 400M...

Saturday

Part 1: A)Press 1×5 @ 50% 1×3 @ 60% 2×1 @ 70% AMRAP @ 75%   **Try to get 8+ reps B) Bent Over Rows 4 x 8 ** UB on all sets Rest 1 min between sets Part 2: Teams of 3: AMRAP 15 min 3 Hang Power Snatch (135/95) Sprint 15 Squats One partner starts at HPS and once that...

Friday

Part  1: Back Squat 1 x 4RM 4 x 4 @ 90% of 4RM (2-3 mins rest between sets at 90%)   Part 2: 7 Rounds for Time 7 Front Squats (135/95) 7 Sit-ups 10 min time cap RX + Toes to Bar   Cash-Out: Ring Dips 4 x...

Thursday

Thursday December 26th 2013 Part 1: 15 mins Pick a “Goat” to work on   Part 2: 10 Rounds for time 12 Burpees 12 Pull-ups 25 min time cap   Scaling Options: Tech 1: 6 Rounds Intermediate: 8 Rounds Advanced: 10 Rounds...