Saturday – November 30

In teams of 2 (1 working, 1 resting)30/24 calorie row, then:4 rounds:20 handstand push ups50 double unders…then:30/24 calorie row, then:4 rounds:10 shoulder to overhead (135/95)50 double unders…then:30/24 calorie row, then:4 rounds:20 wall balls (20/14)50...

Friday – November 29

8-9-10-11 AM Classes ONLY Today “Runyan” (can be done solo or in teams of 2)AMRAP 24: 21 burpees over bar7 deadlifts (150% bodyweight)10 pull ups Today’s Hero WOD is completed in honor of 1st Lieutenant Michael Runyan, KIA on July 21, 2010. We...

Wednesday – November 27

Option 1: 100 back squats (bodyweight) Option 2: AMRAP 20: 15/12 calorie row10 lunges15 wall balls20 air squats50 double unders You can participate in either variation of our Thanksgiving traditions. Regardless of your choice – have fun bring it like you would...

Tuesday – November 26

Part 1: 50 situps 10 box jumps5 burpees10 box jumps10 burpees10 box jumps15 burpees10 box jumps20 burpees 50 situps *13 Minute Cap (strict) Part 2: 3 sets:2 strict press + 3 push press + 4 push jerks 3 sets:1 strict press + 2 push press + 3 push jerks Barbell Class...