Friday, December 28th, 2018 WOD

Remember the dates:

February 9th: KSCFaceoff 3

Ariela checking out the view from above!

Strength
Squat Endurance

EMOTM for 12 mins
*Use 70 % of 1 RM Front Squat

Odd minute: 3 Front Squat
Even minute: 5 Back Squats

WOD
“Golden Day”

15-20-10
Hang Power Snatch (115/85)
Front squats

L3: 95/65
L2: 75/55
L1: 55/45

*Every 3 mins that pass, 3 Bar Over Burpees
* 15-minute cap

Thursday, December 27th, 2018 WOD

Our schedule is back to normal until New Year’s Eve and New Year’s Day

Remember the dates:

February 9th: KSCFaceoff 3

Greg’s showing off, loading only one side of his bar 🙄

Skill: Double Unders

Strength
Squat Clean
In 12 minutes work to a heavy single

WOD
“A-Tuck”

AMRAP 11 mins
8 Handstand Push-Ups
16 Toes to Bar
32 Double Unders

Monday, December 24th, 2018 WOD

Happy Holidays to All!

Our only classes today are 6:30 am & 12 pm. Check our live schedule for the class changes this week.

Remember the dates:

February 9th: KSCFaceoff 3

Strength
BB Bench Press
5-5-3-3-3-3

WOD
Complete for time

50 Double Unders
40/30 Push-Ups
40 DUs
30/21 Push-Ups
30 DUs
20/15 Push-Ups
20 DUs
10/6 Push-Ups

Friday, December 21st, 2018 WOD

HOLIDAY SCHEDULE
Check our live schedule to update when or if classes will be held over the next couple of weeks. We want all those around to have as much fitness as possible.

HAPPY HOLIDAYS!!

Remember the dates:

February 9th: KSCFaceoff 3

Molly T. and her Fitmas Pants

WOD
“Double Shot”

Buy-In: 21/15 Cal Assault Bike

AMRAP 5 mins
5 Muscle-Ups
10 DB Snatches (55/40)
5 HSPU

L3: 50/35
L2: 45/30
L1: 40/25

*Rest 4 mins

AMRAP 4 mins
5 Chest to Bar Pull-ups
10 DB Snatches (45/30)
5 HSPU

L3: 40/25
L2: 35/20
L1: 30/25

Cash-Out: 300′ Overhead Walk w/Snatch DB

Thursday, December 20th, 2018 WOD

Remember the dates:

February 9th: KSCFaceoff 3

Post-WOD BoxGiving Potluck 2018

Strength
Squat Endurance

EMOTM for 12 mins
*Use 70 % of 1 RM Front Squat

Odd minute: 2 Front Squat
Even minute: 4 Back Squats

WOD
“Crouching Tiger”

Complete 4 Rounds

AMRAP 3 Mins
21/15 Cal Row
Max Burpee Box Jump Overs (24/20)
*Rest 3 mins