STRENGTH
Pause Back Squat, 3 sets of 5 reps
*Full pause in bottom position
WOD
Level 1
3 Rounds For Total Time:
- Wall Ball to 9′ x 20
- V-Up x 15
- Hang Power Clean (75/35) x 10
- Rest 1 Minute
Level 2
3 Rounds For Total Time:
- Wall Ball (20/14) x 25
- Toe to Bar x 15
- Power Clean (165/115) x 10
- Rest 1 Minute
Please Note Our Holiday Schedule Changes
- Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
- Thur 12/24: Closed
- Fri 12/25: Closed
- Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
- Sun 12/27: All Classes on (including Comp Class)
- Mon 12/28: Regular Schedule
- Tues 12/29: Regular Schedule
- Wed 12/30: Regular Schedule
- Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
- Fri 1/1: New Year’s Day Workout at 4PM Only
- Sat 1/2: Back to Regular Schedule
Be sure to check our online Scheduler for up-to-date schedule information. Thanks!
Strength: 65, 70,75#
Wod: 2:52, 3:18, 3:42: @85#, 8t2b/7vups per rnd
BS: 105, 115, 125
WOD: 10:43 working time (95# PC)
BS 235
WOD 7:17 rx
155
7:45 rx (working time)