Wednesday 12/30

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Fitness -

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 min AMRAP

60 Burpees

30 OHS (45/35)

10 pull ups or 15 ring rows

Performance-

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 Min AMRAP

60 Bar Facing Burpees

30 OHS (120/90)

10 MU's or 15 CTB pull ups

Zone-

A1. Double KB front rack Walking Lunges x 20 steps x 3 sets

A2. Single leg KB RDL x 10 each leg x 3 sets 

A3. Tuck ups x 30 x 3 sets

WOD

10 min AMRAP

30 Burpees

30 Goblet Squats

30 KB Swings