Saturday, 12/31/2016

Schedule Alert  9 am class only Sunday (New Year’s Workout @ noon) Squat clean and Jerk 65%x5, 70%x4, 75%x4x2 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of kettlebell swings (16/24) Rest 30 seconds Susan Steph 3Dee Roberto Susana Razor Alberto Miguel Juarez Q...

Friday, 12/30/2016

Schedule ALERT  Saturday, 9 am only Sunday 12 pm Mew Year’s WOD Bench press 60%x6x2, 65%x6, 70%x4x2 at 40 past the hour 10 to 1 of: Over head squats (65/95) Ball slams (20/30) *EMOM, 1 bar muscle up or 1 strict pull up and 1 ring dip “Ninja” 21 calorie row 21 ghd sit ups 18… 18… 15 15 12 12 9 9 6 6 3...

Thursday, 12/29/2016

Schedule ALERT  New Year’s Day Workout is Sunday @ NOON 5 sets of: 1 strict press 3 push press (use the same weight for all 5 sets) at 40 past the hour: 40 wall balls (14/20) 2 arm kettlebell farmer’s carry (16/24) (from your wall ball spot, around the pull up rig and back to your wall ball spot) 30 wall balls farmer’s carry 20 wall balls farmer’s carry 10 wall balls farmer’s carry Times: Kim 9:21 Will 10:16 Carla 9:39 Bill 9:22 rx Christy 9:12 Karen 11:49 Carmen 10:19 Martha 10:50 Juan 8:50 Raisa 10:14 Razor 10:14 Miriam 11:03 rx Susana 7:41 rx Jonathan 7:41 Tato 13:10 Sean 5:49 rx Nico 6:47 Christopher 9:50 rx Ian 7:55 Andrea 8:08 Lily 8:09 Crystal 8:09 Miguel 6:46 Other: Maiya Guru John Hollywood Wednesday Roberto 4+29...

Wednesday, 12/28/2016

Yoga Tonight @ 6 pm  Clean Deadlift – 100%x7x2, 100%x5x3 AMRAP in 15 minutes of: 5 kettlebell thrusters left arm (16/24) 5 kettlebell thrusters, right arm (16/24) 10 toes to bars 20 box jumps (20/24) Rounds: Miriam 4+15 rx Martha 4+20 Raisa 3+18 Crystal 4+5 Isa 4+11 Christy 4+10 Bella 5+20 Sean L 5 Bull nfr Rosa 7 Susana 6+2 Vero 5+10 Jonathan 5 Steph 5 Ozzy 7+28 Carmen 5+24 3Dee 5 Lily 5+20 Christopher 4+10 “Karen” Juarez 12:55 Other: Hollywood Roberto Mondays: Steph 18:00 rx 7 minute...