Gym Closed Until 12

1/18/18

Workout of the Day

17  Minute AMRAP

15 Box Jumps (24/20)

12 Jerks (115/75)

9 Toes to Bar

OLY Class

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

Saturday + Sunday

SATURDAY

We are open at 9am today as usual!

SUNDAY

We will have a scheduled WOD for 2 pm! Come catch a great workout before we close out 2017 and start celebrating a brand new, 2018! 

Workout of the Day

Partner Chipper

For Time:

100 Pull Ups 

100 Box Jump Overs

100 KBS (53/35)

*While one partner works, the other must row 500 meters before switching*

Sunday's WOD

"The Lyon"

5 rounds, each for time of:
7 squat cleans (165/115)
7 shoulder-to-overheads (165/115)
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.