Tuesday – 1/1/19

Happy New Year! Kick off 2019 with a fun partner WOD! We will have one class today, at 9am.

Partner WOD:

2018m Row
50 Push-Ups
50 Kettlebell Deadlifts (44s, 25s)
50 AM Kettlebell Swings (53,35)
33 Toes to Bar
50 Wall Balls (20,14)
50 Pull-Ups
50 Goblet Squats (53,35)
32 Abmat Sit-Ups
2019m Row

Monday – 12/31/18

Happy New Year! Reminder: We close at 6pm today, and will have only one class tomorrow, at 9am.

A. Power Cleans 3×3

B. Push Presses w/3-second hold at top 5×3

C. Front Squats 3×6

D. 3 Rounds:
A.1   10/leg Single Leg KB RDL
A.2   10/Arm SA KB Row  
A.3   10/ArmSA KB Push Press

E. Core
3×30″ Weighted Plank

Sunday – 12/30/18

Schedule note: On New Year’s Eve we will close at 6pm. On New Year’s Day we will have only one class, at 9am.

Open Gym 9am – noon

Saturday – 12/29/18

8am Kettlebell
Heavy front squats kb/db
Inverted rows
4 sets 10 reps
Then bear crawl to pushups and split squats
10 min amrap
Then Finisher
3 rds 30 on
Squat jumps
Burpee
Mountain climbers

9am WOD
Isabel
Squat Snatch (135,95)
30 Reps

Into

Grace
Squat Clean & Jerk (135,95)
30 Reps

Into

Fran
21 – 15 – 9 Reps
Thruster (95,65)
Pull Ups
(Time Cap 35:00)

10am Olympic Lifting

Friday – 12/28/18

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

Into

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips
(Time Cap 35:00)

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