Archive for December, 2019

“Mile High” For Time: 100/70 Cal Bike 75 Power Snatches (75/55) 1000m Row 10 Rope Climbs 100/70 Cal Bike OR 1000m Row. 75 Lateral Barbell Burpees (30 min cap) Coach Chris talking with the 12pm Thursday class. Likely talking about triceps….  

Thruster: Build to heavy single. Then, “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Getting to be your best self isn’t easy or smooth, but, what do you want in this life?

“Eighth Grade” EMOM 24 1 – :40 x Kettlebell Box Step up w one KB (53/35 to 24/20) 2 – :40 x Cal Bike 3 – :40 x Kettlebell Swing (53/35) 4 – :40 x Cal Row Sometimes you just have to lay down post intervals.

“Happy Hour” 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar Santa is coming!!! Jennifer, Phil and Agustina post Santa fun run : )

Merry Christmas Who helps/impacts you the most in your year…..? How do you show that person or those people appreciation? A coffee gift card? A bottle of wine or that persons favorite drink? Tickets to something? A gift card for dinner? Food? Flowers? Something else? Pitch together with other people and get something for that […]

Hang Power Snatch: Build to heavy set of 3 Then, “Castaway” For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85) Math is hard, but not for Lilli.

“Wonderwall” For Time: 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Deadlifts (225/155) 60 Double Unders, 30 Wallballs (20/14) 60 Double Unders, 30 Burpees Three fit n wild n crazy guys.

“Partner Powder Keg” AMRAP 5: 42/30 Cal Bike 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 28/20 Cal Bike 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 14/10 Cal Bike 3 Rounds of Cindy Max Clean and Jerks (185/135) Partner up, add your […]

“Stairmaster” 30-20-10: Row Calories (Bike = Equal Cal) Alternating SA Dumbbell Box Step-ups (50/35) Directly Into… 10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14) P1 start at Row. P2 Start at DB Snatch 🙂 Coach DT and his green duster! Merry Christmas.

“Single Slam” EMOM 24 1 – Standing Paloff x :45 (right arm towards post) 2 – Kneeling SA DB Strict Press x :45 (Left arm, left leg back) 3 – Standing Paloff x :45 (left arm towards post)) 4 – Kneeling SA DB Strict Press x :45 (Right arm, right leg back) 5 – SA […]