*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge

Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg.

2) 5 minute AMRAP:

21 Dumbbell Squat Cleans 35/25

75 Double-unders

15 Dumbbell Squat Cleans 35/25

Max Burpees

Extra Work:

3) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

4) Row: 2 x 5000m

Rest 5 minutes between intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE