STRENGTH
A. Deadlift, 2.2.2 x 3 sets
-Rest 10-15 seconds between clusters, and 2 minutes between sets. Work around 70% of 1RM, max 80%
B. Kettlebell Front Rack Step Up, 3 sets of 5/leg
-Rest up to 90 seconds between sets. Box height should be set up so that knee is in line with hip or only slightly above hip. Hold a kettlebell in each arm in front rack.
WOD
Level 1
AMRAP 12:
- Row x 500m
- Jump Rope Single x 30
- Burpee x 3
- Push-up Hands on Box x 12
Level 2
AMRAP 12:
- Row x 500m
- Double Under x 30
- Handstand Push-up x 15
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!
DL: 165#
Step-Ups: 25# KBs
WOD: 2 + 40 (15 regular PUs)