12.23.16 FRIDAY “FREIGHT TRAIN”
**10:30am Class Only Saturday (12 Days of Explode Xmas)** **No classes Sunday** **Monday normal schedule** 5 Rounds of: 3min AMRAP of: Cash in: 30m Low... Read More
12.22.16 THURSDAY “WASH BOARD”
**NO CLASSES, SUNDAY 12.25.16** 2 Rounds of: 12min AMRAP of: 15 Burpee Bar Touch 15 30m Shuttle Touches 30 Grasshoppers 30 Butterfly Sit Ups 4min... Read More
12.21.16 WEDNESDAY “BIONIC”
4 Rounds of: 4min AMRAP of: 15 Back Squats…155/105 10 S2OH…155/105 15 Calorie Row 10 Burpee Onto Plate 15 KB Swings…70/53 4min Rest For Total... Read More
12.20.16 TUESDAY “CHESTCYCLE”
Strength: 8min EMOM of: 4 Strict C2B Pull Ups Metcon: 27…21…15…9 of: Bike Cals Chest to Bar Pull Ups For Time Women use 21…15…9…6 of... Read More
12.19.16 MONDAY “FIREBALL”
10 Rounds of: 10 High Wall Balls…20/14…12/11 3 Snatch…165/115 For Time (14min Time Cap) Congratulations Oliver and Mary…Married!!
12.18.16 SUNDAY “WATER WHEELS”
ENDURANCE: 5 Rounds of: 35cal Bike 35cal Row 3min Rest For Time OLYMPIC- Clean n Jerk
12.17.16 SATURDAY “DOUBLE DUTCH”
27…21…15…9 of: Partner Deadlifts…315/225 (Before each set, both partners complete 45 Double Unders) For Time
12.16.16 FRIDAY “GUT GOBBLER”
18min AMRAP of: 18 KB Swings…70/53 18 Butterfly Sit Ups 18 Goblet Squats…70/53 (at 0:00min and every 3min 1min Plank Hold and 6 30m Shuttle... Read More
12.15.16 THURSDAY “CHECK ENGINE”
Strength: 5min EMOM of: 5 Strict C2B Pull Ups Metcon: 45/38 Cal Row 45/38 Cal Bike 38 Burpee Box Jumps…24/20″ 38 Chest to Bar Pull... Read More
12.14.16 WEDNESDAY “THE STRANGER”
27…21…15…9 of: S. Arm KB Hang Snatch…70/53 HSPU’s…25’s (3 Rope Climbs after each set) For Time (15min Time Cap)