NEWS FLASH: Some news about our time slots – things are getting busy! We will be having a 11AM and Noon class next week and the week after! Please see the schedule for date/time if you want to hit up your WOD during the day. We are testing this to see how popular it gets. Once or twice a week for now, but we could be expanding it. Also, 4:30 PM will be available soon in December! I will be announcing some news soon about this.
Also, December Elements start December 5th! Please see the Elements page for more info.
Individual Warm-up: Turkish get-ups – 5 each arm.
Strength: Deload week, Squat Cleans 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%
2 rounds for time of
2) Air squats
3) Burpee box jumps
4) Handstand hold
6) Ab wheel roll-outs
7) 10m sprints
8-10 for PM only
9) Wall Balls
10) GHD Back Ext.
Rest 1 minute
1minute of work at each exercise – 10 seconds to change stations