Workout of the Day: Friday, 20-December-2024
Announcement
Warm-up
3 Rounds
5 Tempo Front Squats
10 Ring Rows
6 Box Step Ups
Hang Squat Clean (10 EMOM
1 Hang Squat Clean
80-90%)
1 Hang Squat Clean
80-90%)
Metcon (Time)
2 min on 1 min off
5 Bar MU or Jumping Bar MU or Burpee Pull-ups
10 Box Jump-overs 24/20
MAX S2OH 135/95
GO until 50 S2OH are completed
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Monday 12/23 we will have the WOD 12 Days of Christmas for every class time
Upcoming Holiday Schedule
Regular hours except the following days:
Tuesday 12/24 – 9am only
Wednesday 12/25 – closed
Thursday 12/26 – 9am and 12 pm only
Tuesday 12/31 – 5:30, 9 am and 12 pm only
Wednesday 1/1- 9am only