By coach On Thursday, December 19 th, 2013 · no Comments · In

Our Holiday Schedule is up! Check it out:

Monday, 23DEC13 – Regular Day
Tuesday, 24DEC13 – 9:30am WOD only
Wednesday, 25DEC13 – CLOSED, Merry Christmas!
Thursday, 26DEC13 – 6pm WOD, 7pm Foundations
Friday, 27DEC13 – 10am WOD, 6pm WOD
Saturday, 28DEC13 – Regular Day

Monday, 30DEC13 – Regular Day
Tuesday, 31DEC13 – 9:30am WOD only
Wednesday, 1JAN14 – CLOSED, Happy New Year!
Thursday, 2JAN14 – 7am WOD, 11:30am WOD, 6pm WOD, 7pm Foundations
Friday, 3JAN14 – 7am WOD, 11:30am WOD, 6pm WOD
Saturday, 4JAN14 – Regular Day + Free Trial Class at 12:30pm!

Men, listen, you might need to step up your game.

Men, listen, you might need to step up your game.


1a) Jerk Balance
5×5 @ 50% 1RM Jerk

1b) Strict Pull-ups with 3 second pause at top
5x Max Effort, for subsequent round use ME-1 as a target number
If using bands, select a resistance that will allow you to complete at least 5 repetitions

2) 8minute AMRAP
20 Lateral hurdle jumps over bar
10 T2B
5 Hang Snatches (95/65)

NB: The absence of the words “muscle” or “power” means that today’s snatches will be caught in the full squat.

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