There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here.  If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan.  Be ready for some fun in the New Year!



“Goodbye 2018”

12 Rounds of:

18 Wall Balls (20/14)

18 Push Ups

18 KB Swings (53/35)

18 Air Squats

18 Pull Ups

Probably the best strategy is to break each movement to two sets of 9 reps per round.  Make sure not to spend too much time resting between.


Scaling Options:

Med ball weight ->14/12 -> as needed

Push ups ->off bench

KB weight -> as needed

Pull ups -> buddha pull ups

video courtesy of notkrisroe



Cool Down:

Tabata roll out – 20 sec of rolling out each body part. 

Take a 10 sec break between body parts

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