*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 – 14:00 – 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5 Push Press

Consistent output on your machine. Build to a heavy 5 Push Press for the day. Push Press performed from the floor.

1b) 14:00 – 28:00 – 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5-15 Ring Rows/Pull-ups

Consistent output on your machine. Pick a Pull-up/Ring Row count you can perform unbroken for the 7 sets.

1c) 28:00 – 42:00 – 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 20 Kettlebell Swings 53/35

Consistent output on the machine. Pick a Kettlebell weight you can swing unbroken for all 7 sets.

Extra Work:

2) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Seated Cable EZ Bar Overhead Tricep Curl: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

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