Schedule Update:
There will be an adjustment in the class schedule on December 16, 2018. The 9:00 a.m. and 10:00 a.m. class is cancelled due to a fundraising workout event that we are hosting from 8:00 to 12:00 p.m.  Registration and warm up starts at 7:00 a.m.

If you are a member and do not want to donate, no problem, come and participate and do the workout.

The workout will be the total weight lifted in 6:00 in each of the following lifts; back squat, bench press, and d-lift, in that order. The back squats segment will start at 8:00 a.m. warm up and check in starts at 7:00 a.m.

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 16, 2018 at 8:00 a.m. now is a good time to do so.

10 rounds of;
1 hang snatch + 1 snatch, increasing load every round for a 1 rep heavy in this complex
*performed every 2:00

3 rounds for time of:
400 meter run 
15 overhead squats @ 135lbs/95lbs
*scale time for quality on overhead squats

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 16, 2018 at 8:00 a.m. now is a good time to do so.

as many rounds and reps as possible in 30:00 of:
20 calorie row
15 squats
10 push ups
5 pull ups
*2 partner wod, 1 partner working at a time alternating rounds

Event Reminder:
If you have not yet registered for Lifts for Gifts, December 16, 2018 at 8:00 a.m. now is a good time to do so.

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

6 rounds of:
back squats
r1. 5 @ 65%
r2. 4 @ 75%
r3. 3 @ 80%
r4. 2 @ 85%
r5. 1 @ 90%
r6. 6 – 8 @ 75% – 85%
*performed every 2:00

1 round for time of:
800 meter run
80 single arm snatches @ alternating @ 53lbs/35lbs
80 feet walking lunge @ 53lbs/35lbs
800 meter run
*scale @
1 round for time of:
400 meter run
40 single arm snatches @ alternating @ 53lbs/35lbs
40 feet walking lunge @ 53lbs/35lbs
400 meter run
*other scaling options and modifications detailed @ time of wod

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals

10 rounds of:
1 hang clean + 1 clean, increasing load every round for a heavy complex
*performed every 2:00, reference (11 – 12 – 18), using front squat percentage

5 rounds of:
5 hang squat cleans @ percentage of aboves hang clean
15/12 calorie row
*performed every 3:00 @ 1:30 – 1:30

4 rounds of:
8 straight leg d-lifts
12 upright rows
8 single leg box steps @ alternating
12 shoulder raises
*load & time component discussed @ time of wod – determined by your personal goals

4 rounds of:
12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds of:
body weight bench presses @ max reps @ unbroken, men @ 100%/ladies @ 75%
pull ups @ max reps @ unbroken @ strict
*3:00 rest

2 – 3 rounds for times of:
500 meter row
50 double unders
20 push presses @ 115lbs/75lbs 0r @ 40%  1 rep max push press
*scale

4 rounds of:
12 rows
8 sumo @ squat stance @ conventional grip d-lifts 
12 reverse flyes
15 shoulder shrugs
*load & time component discussed @ time of wod – determined by your personal goals

3 rounds for time of:
15 d-lifts @ 40% – 50% 1 rep max
15 toes to bar

3 rounds of:
15 hollow rocks
1:00 rest
15 v-tucks @ :02 hold @ extension and :02 hold @ flexion
1:00 rest
:45 plank right
:15 transition
:45 plank left
1:00 rest

4 rounds of:
12 flyes
15 bench presses
15 lateral raises
12 arnold presses @ seated
*load & time component discussed @ time of wod – determined by your personal goals

“Jeremy”
as many rounds and reps as possible in 4:00 of:
5 hang squat snatch @ 135lbs/95lbs
10 burpees over the barbell
*scale @ 95lbs/65lbs

2:00 rest

“Ben”
as many rounds and reps as possible in 4:00 of:
10 power cleans @ 135lbs/95lbs
20 pull ups
*scale @ 95lbs/65lbs

2:00 rest

“Beau”
as many rounds and reps as possible in 4:00 of:
15 box jump overs @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*scale as needed

Schedule Update:
9:30am class only today, pot luck with mimosas, fruit snacks etc. not a turkey dinner replay day.

4 rounds of:
12 crossbody curls
8 bench presses @ close grip
12 hammer curls
12 skull crushers
*load & time component discussed @ time of wod – determined by your personal goals
*scale and modifications detailed @ time of wod

as many rounds and reps as possible in 30:00 of:
50 double unders
40 kettle bell swings @ 70lbs/53lbs
30 wall ball shots @ 20″/14″
20 box jumps @ 30″/24″
10 toes to bars @ alternating
*2 partner wod, alternating movements ie: partner 1. performs double unders, partner 2. performs kettle bell swings…

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.