Author: Jade

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 3) 7 minute Up Ladder: 3 Deadlifts 155/105 3 Bar Facing Burpees Workout is 3+3, 6+6, 9+9, and so on. Extra Work: 4) Run: 6 x 800m @…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 400m Run 30 Kettlebell Swings 53/35 20 Push-ups 3 Rope Climbs 15ft Extra Work: 2) Handstands: 10 minutes Practice Work on any facet get getting upside down. 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE