Good Friday Hours:
7 am until 10 am (the gym closes at 10 am)

You may choose a WoD of your own or complete the workout below.

Complete as many rounds as possible in 20 minutes of:
5 Burpees
15-foot rope climb, 1 ascent
30 Double-unders

CLOSED.

HAPPY THANKSGIVING!

We will have open gym on FRIDAY at both locations from 7:00-10:00 a.m.

Shoulder Press, 6 X 5 @ 60%

Complete for time:
50 Deadlifts for time, 185/135
On the Minute, 5 Burpees

Back Squat, 3 X 10 @ 65%

As Many Reps As Possible in 12 mins:
30 Wall Balls, 20/24
30 Double-Unders
25 Box Jumps, 24/20
25 Toes-to-Bar
20 Chest-to-Bar Pull-Ups
20 Barbell Facing Burpees
15 Cleans, 135/95
15 Jerks, 135/95
10 Snatches, 135/95
10 Muscle-Ups

Congratulations to Jay Cedotal for his podium finish at the Shakedown in the Dell this past weekend.

7 x 2:00 Rounds
200 Meter Run
5 Pull-Ups, 10 Pushups, 15 Air Squats
AMRAP Power Cleans in Time Remaining (135/95)
Rest 1:00 Between Rounds

Score is Total Power Cleans across all rounds.

As Many Rounds As Possible in 8 mins:

3-6-9-12…continue adding 3 reps each round
Power Snatch, 96/65
Box Jump Over, 24/20

Rest 5 mins

Plank Hold
5 rounds
1 min on, 1 min rest

Complete for time:
Row 1K
20 Burpees
20 Back Squat, 135/95
Run 800 meters
20 Back Squat, 135/95
20 Burpees
Row 1K

25 min time cap