Tuesday Workout: Lunge/Pull-up, Power Snatch and Rowing

Reminder: We have a normal class schedule through Wednesday, an abbreviated schedule on Thursday (see below), and one class at 4PM on Jan 1!  Enjoy the Holidays!

STRENGTH

A1.  Double Overhead* Kettlebell Lunge x 20 (10/side) x 3 sets, rest 30 seconds

A2. Chest to Bar Pull-up x 10-15 x 3 sets, rest 90 seconds

*Scale to Front Rack Kettlebell Lunge if necessary

Notes: A1 and A2 are supersets.  Scale chest to bar pull-ups so that you are able to complete an unbroken set each time. If you are unable to do 5+ kipping or strict pull-ups, scale to single arm dumbbell rows (10/arm as heavy as possible for 3 sets)

WOD

Level 1

3 Sets for Time:

• Dumbbell Snatch x 10 (5/side)
• Box Jump Step Down (18/12) x 15
• Row x 250m

Level 2

4 Sets for Time:

• Power Snatch (95/65) x 10
• Box Jump Step Down (24/20) x 15
• Row x 250m

Please Note Our Holiday Schedule Changes

• Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
• Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
• 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!