HAPPY NEW YEAR!!! No Classes today, here's a WOD you can do anywhere! METCON - "Home Alone 2" 5 Rounds: 20 Air Squats 20 Burpees 20 Reverse Lunges 20 Sit-ups *At Home Workout* * For the reverse lunges, alternate legs every rep for a total of 10 lunges each side * Expecting this 5 round workout to take around 15-20 minutes to complete

No classes today. Open gym for members only! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Aleve" For Time: Buy-In: 50/35 Calorie Assault Bike 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 50/35 Calorie Assault Bike

No classes today! Open gym for members only! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Fight or Flight" AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Dopamine" Every 5 Minutes x 5 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints 20/14 Calorie Assault Bike

No classes today! For members, a WOD is posted on the facebook group page. Join us Friday at 6am for the last WOD/class of 2019

MERRY CHRISTMAS FROM OUR FAMILY TO YOURS!!! No classes today, enjoy your holiday! If you want to get in a little fitness, here's a simple WOD you can do anywhere. "Home Alone" AMRAP x 19: 12 Burpees 25 Air Squats

Remember we will only have 6am class today! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Punching Bag" 5 Rounds x AMRAP 3: 10 Wreck Bag Over Shoulder (70/50) 20 Double Unders 10 Wreck Bag Front Rack Reverse Lunges (70/50) 20 Double Unders *Rest 1 Minute Between Round*

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) SET UP - (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "KRAMPUS" For Time: 1 Thruster 2 Clean & Jerks 3 Sumo Deadlift Hi-Pulls 4 Bent Over Barbell Row 5 Back Squat 6 Back Rack Barbell Lunges 7 Push Press 8 Hang Power Clean 9 Front Squat 10 Power Cleans 11 Deadlifts 12 Bar Facing Burpees

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) STRENGTH (23:00 - 38:00) * Athletes will have 15 minutes to build to their heavy thruster from the rack PRACTICE ROUND (38:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Blitzen" 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 20:00) TEACHING (20:00 - 30:00) PRACTICE ROUNDS (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Happy Hour" 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar