No classes this afternoon and tomorrow, have a safe and Happy New Year!!

4 RFT 10 Deadlift (155/225) 10 Alternating pistols 10 T2B 800m run . Fitness Option: 4 RFT  10 RDL (75/115) 10 Alt Lateral Lunge 10 Ring Rows 800m run   

50-40-30-20-10 WallBalls (14/20) KBS (35/55) AbMat Sit-ups (straight or butterfly)     FSCF Goodwill/Thriftstore Christmas Party 2015    Oly 7pm 1) 1Sn pull+2Snatch 5x1/work up to 75-80% for last two sets 2) Ppress+PushJerk 5x1/work up to 70-75% of CnJ 3) Fr Rack lunges  4x3ea leg/ AHAP unbroken

E2mom 16 Every 2 minutes, for 16 minutes ( 8 sets):. Hang Clean + Clean @ 60-85% *Start @60% increasing over the 8 sets as long as form is sound, try to improve 5# over last week .  4 RFT 10 Burpees 200m run  10 HSPU  10 Hang Pwr Clean (75/115)   

Back Squat (20 min) 3 X 5 @ 77% 2 X 2 @ 82% Then 1 X 10 @50% . "Mia" 3 RFT  12 Pull-ups  28 Box Jumps (20/24) 62 Dubs/31 attempts  -------------------- Oly 7pm 1) Sn+Sn bal 6x2/65,70,75,80,85,80 2) low Hng Cln 3x2/75 3) Jrk from Split 4x2/work up to fast/heavy dbl 4) 100m... Continue Reading →

Join us at 8:00am or 9:00am for our 12 Days of Christmas WOD!! 5:00am and afternoon classes are cancelled.    

5 RFT  22 KBS (35/55) 22 Alt Lunges  200m Row (9/12 cal AB) 22 Burpees 22 WallBalls (14/20)  -------------------- Oly 7pm 1) Cln triples 2/75, 2/80, 2/85 2) Rack Jerk 5x2/70,75,80,85,80 3) OHS 5x4/75% of Sn 100m lunges  

Every 2 minutes, for 16 minutes ( 8 sets):. Hang Clean + Clean @ 60-85% *Start @60% increasing over the 8 sets as long as form is sound  . 10 min AMRAP 30 Dubs/15 attempts 10 Burpee Box Jumps (20/24) 5 Power Cleans (105/155)   

Back Squat (20 min) 3 X 5 @ 75% 2 X 4 @ 80% Then 1 X 10 @50% .  18-15-12-9-6-3 Front Squats (75/115) HSPU (Sc -DB PP)  V ups   Oly 7pm 1) Sn triples 2/70, 2/75, 2/80% 2) Sn DL+Shrug 4x4/100+% of Sn 3)In the hole FS 4x2/work up to 80-90% of Cln