Get your workouts in early today! We are cancelling the 5:30 and 6:30 PM classes as our coaches will be celebrating at their holiday party after a year of hard work!
Conditioning 4 Rounds of 1:15 on, :15 off 1) AMRAP Calorie Ski 2) AMRAP Calorie Bike 3) AMRAP Burpees to 6″ Target 4) Rest 5) Rest *Score: Lowest Total Calorie/Rep Round
Cooldown 1:15 on, :15 off 1-2) Pigeon Pose (each side) 3-4) Supine Spinal Twist (each side) 5) Saddle Pose
Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE!
Strength Every 3:00, 4 Sets 6 Back Squat (65, 70, 75, 80%)
Conditioning 3 Rounds for Time: 250/200m Row 20 Toes to Bar (FX: 15 OR Hanging Leg Raises) 10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155) *14:00 Cap
Strength Every 2:00, 6 Sets 1-3) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 45-50% of 1RM Squat Snatch) 4-6) 1 Hang Power Snatch + 1 Power Snatch (↑) *Reset b/t reps
5:30/6:30 PM Classes Cancelled for Coaches Christmas Dinner!
Saturday
Squad WOD
Sunday
Lower Body, Core
“12 Days of Christmas Vol. 2” For Time: 1 Wall Walk 2 Goblet Squats (32/24) (FX: 24/16) 3 Deadlifts (135/95) (FX: 95/65) (RX+: 155/105) 4 Wall Balls (20/14) 5 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105) 6 Toes to Bar 7 Box Jumps (24/20) 8 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105) 9 Chest to Bar Pull-Ups (FX: Pull-Ups) 10 Kettlebell Swings (32/24) (FX: 24/16) 11 Squat Clean Thrusters (135/95) (FX: 95/65) (RX+: 155/105) 12 Burpee Bar Muscle-Ups (FX: Burpee Chest to Bar Pull-Ups) (RX+: Burpee Ring Muscle-Up) *36:00 Cap *Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.