Tuesday 5:30 and 6:30 AM classes CANCELLED (it will freeze tonight!). NORMAL SCHEDULE THE REST OF THE DAY! See you starting at 9:30 AM!

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar this Saturday at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more!

Strength
In 10:00
Establish 5RM Strict Press

Conditioning
4 Rounds for Time:
20/15 Calorie Row (FX: 16/12)
40 Double Unders (FX: 24 OR Single Unders)
12 Handstand Push-Ups (FX: 8 OR 1 Abmat) (RX+: Strict)
40 Double Unders (FX: 24 OR Single Unders)
*18:00 Cap

Snow Day Schedule!
EVENING CLASSES CANCELLED due to snow!

OPEN GYM from 4-6 PM for those who can make it in safely!
Check back for updates on Tuesday morning classes, as we expect temperatures to drop!

Strength
Every 2:00, 9 Sets
1-3) 2 High Hang Power Cleans (60-65% of 1RM CJ)
4-6) 1 High Hang Power Clean + 1 Hang Power Clean (65-70%)
7-9) 2 Hang Power Cleans (70-75%)
*Hold onto bar b/t reps

Conditioning
AMRAP 8
4 Deadlifts
8 Hang Power Cleans
12 Toes to Bar (FX: 8 OR Hanging Leg Raises) (RX+: Non-Speal Bar)
*Weights: (95/65) (FX: 75/55) (RX+: 115/80, Unbroken 4+8)
*RX/RX+ Min: 5 Rounds

Strength
Every 2:00, 3 Rounds
1) 8 Tempo Goblet Squat w/ Banded Hip Abduction
2) 8 Tempo Hip Thrust
*Squat Tempo: 3s down, 3s pause
*Hip Thrust Tempo: 3s squeeze, 3s down

Conditioning
AMRAP 15
15/12 Calorie Row (FX: 12/9)
15 Burpee Box Jump Overs (24/20) (FX: Step Overs)
15 Wall Balls (20/14) (FX: 14/10)
*RX Min: 4 Rounds

Strength
Every 3:00, 5 Sets
5 Bench Press + 5 Strict Pull-Ups (Weighted/Banded) (↑)

Conditioning
3 Rounds of 4:00 on, 1:00 off – In Teams of 3
Max Calorie Bike
*Score: Average Calories per person

Strength
Every 2:30, 6 Sets
Split Jerk
1-2) 3 @70-75%
3-4) 2 @75-80%
5-6) 1 @80-85%

Conditioning
3 Rounds for Time:
100 Double Unders (FX: 75 OR Singles)
20 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*12:00 Cap