Monday, December 21st, 2020 SWOD/SKILL: If you have not built up to a 5RM LBBS- here’s your chance… If you have and you’re happy with it… 5×5 LBBS Alt: 5x BJ 30/24 METCON: “Jingle bells & Kettlebells”4 RFT:20x KB Swings 55/3520x Alt KB SN 20x
Friday, December 18th, 2020 METCON: “Murder Hornets”For Time50-40-30Air SquatsPlank Jacks 3 Min Rest 40-30-20Alt Forward LungesSitups 2 Min Rest 30-20-10WB 20/14Russian Twist 20/14 1 Min Rest 15-10-5Squat JumpsV-ups *400m Run after each section (4x total) UPDATES/EVENTS: ReminderS: Dues are due the 1st of each month.
Thursday, December 17th, 2020 SWOD/SKILL: On a 5 min Clock: Active Bar hang Every Time you drop: 10x Shoulder touches 5 rds:16 Pistols 20 Contralateral Plank Lifts24 Superman Rocks 5×10 Floor Bench Press Alt: 20x WB Situps UPDATES/EVENTS: ReminderS: Dues are due the 1st of
Wednesday, December 16th, 2020 Happy Birthday Casey SWOD/SKILL: 20 min: Build to a heavy….Deadlift+ Power Clean + Hang Squat Clean+ Front Squat METCON: 12 min AMRAP:5x Burpees 10x HPC 135/9510x PJ5x Chest to bar Pullups UPDATES/EVENTS: ReminderS: Dues are due the 1st of each month.
Tuesday, December 15th, 2020 SWOD/SKILL: 5×5 Push Jerk Alt: 10x Strict Pullups METCON: For Time:Buy in: 1000m Row 4rds: 20x Alt DB Snatch 50/35 10x T2B Buy Out: 800m Run UPDATES/EVENTS: ReminderS: Dues are due the 1st of each month. Please see a coach if
Mon. Dec 14th, 2020 SWOD/SKILL: 5×5 HBBS Alt: 100 ft Banded Side Steps 30 sec Wall Sit METCON: For TIme:10! Unbroken Reps KB DLKB Swings KB Goblet Squats 70/55 *Every time you break- 5x Burpee over KB Penalty UPDATES/EVENTS: ReminderS: Dues are due the 1st
Friday, December 11th, 2020 METCON: Kerrie 10 rft:100m sprint5 burpees20 sit-ups15 push-ups100m sprint-Rest 2 minutes-*Wear a vest if you have one. Must have ALL RX movements FULL range of motion to wear it. Kerrie Orozco, 29, was killed in the line of duty on May
Thursday, December 10th, 2020 SWOD: 5-5-5-5-5 Power Clean 5-5-5-5-5 Backsquat CORE: For 4 Minutes (4 Rounds): 20 Seconds of heel taps 10 Sec Rest20 Sec Weighted Sit Up10 Sec Rest For 4 Minutes (4 Rounds): 20 Seconds V-Ups 10 Sec Rest20 Sec Side plank Hip
Wednesday, December 9th, 2020 METCON: 3 RFT:30x Alt. Dumbbell Power Snatch, 50/35 3x Wall Walks 3 RFT:15 T2B50 Double-unders5 Bar Muscle-ups50 Double-unders 3 RFT:400m run100ft OH Dumbbell Walking Lunge, 50/35 *Rest 5 minutes between workouts UPDATES/EVENTS: Reminder: Dues are due the 1st of each month.
Tuesday, December 8th, 2020 SWOD/SKILL: Part two 5×5 Deadlift Alt: 10x Single Leg Box Negative (ea side) METCON: Part one FranFor Time: 21-15-9Thrusters 95/65Pullups UPDATES/EVENTS: Reminder: Dues are due the 1st of each month. Please see a coach if you pay by cash/check/Venmo/CC before class