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WOD – December 19, 2018

Guys, the new order of swag was gone as fast as it arrived. There are some left but it’s slim pickin’, we’ll be ordering more so just hang tight! We’ll start a pre-order and once we have enough we’ll get it ordered! 

Pre-WOD

Take 10-15 Minutes to warm up Power Snatch

WOD

4 Rounds of: 

4 Minutes to complete the […]

By |December 18th, 2018|WOD|0 Comments

WOD – December 18, 2018

Hey FitFam! Don’t forget, this Friday is our annual White Elephant gift party. *$10 limit for gifts. We will start at 6:00pm, if you were planning on working out at 5:30pm we will have an open gym for that hour. (But we hope you’ll have some hot chocolate or a drink with us instead!) Bring […]

By |December 17th, 2018|WOD|0 Comments

WOD – December 17, 2018

Hey FitFam! Don’t forget, this Friday is our annual White Elephant gift party. *$10 limit for gifts. We will start at 6:00pm, if you were planning on working out at 5:30pm we will have an open gym for that hour. (But we hope you’ll have some hot chocolate or a drink with us instead!) 

Strength 

Back Squats […]

By |December 16th, 2018|WOD|0 Comments

WOD – December 14, 2018

Saturday Schedule: Open Gym 8:30-10:00 NO SATURDAY TEAM WOD. Feel free to bring a friend to open gym! Don’t forget about our 12 Days of Christmas passes! 

WOD

21 Minite EMOM:15 V-Ups12 Renegade Rows 10 Pull Ups

On the renegade rows, R+L=2

By |December 13th, 2018|WOD|0 Comments

WOD – December 13, 2018

Strength

4 Rounds for completion45 Sec Side Plank (each side)12-15 DB Bench Press

WOD

For Time:2,000 Meter Row

By |December 12th, 2018|WOD|0 Comments

WOD – December 12, 2018

A couple of things, We’d love to see you all at our White Elephant exchange on Friday, December 21st! Also, keep your eyes peeled for an Adult Zip pre-order. Lastly, we LOVE that you guys are bringing people in for the 12 Days promo- the gift of fitness is priceless. 

WOD

For time: 50 Wall balls  (20/14)400 […]

By |December 11th, 2018|WOD|0 Comments

WOD – December 11, 2018

Strength

Power Cleans 5×3- Touch and go reps 

WOD

Here’s a fun one from Comptrain 

For Time:60 Double Unders30 Dumbbell Snatch 60 Double Unders 30 Cal Bike60 Double Unders30 Toes-2-Bar60 Double Unders30 Dumbbell Snatch

By |December 10th, 2018|WOD|0 Comments

WOD- December 10, 2018

Monday- don’t forgot, kids sweater preorders are due today. Talk to Coach Cami if you have any questions!

Back Squat

3×3

Then

Max perfect reps at 50% of heaviest 3

15 Min AMRAP:

20 Box Jump/Step

20 SDHP (75/55)

20 Push Press

20 Cal Row

By |December 9th, 2018|WOD|0 Comments

WOD – December 7, 2018

Hang tight, we’ve got a couple of announcements

Friday the 21st is the White Elephant. $10 limit on gifts

Kids Hoodie pre-order, check our IG or Coach Cami’s IG for the details

12 Days of Christmas promo is good for December and/or January- if your friend signs up from the promo we have a special […]

By |December 6th, 2018|WOD|0 Comments

WOD – December 6, 2018

Friday, December 21st will be our White Elephant exchange.  This will take place after our 5:30 class (6:30ish) and there is a $10 limit on gifts.
Strength
3 Sets: 
10 Single Arm Landmine Press
12 Single Arm DB Rows
16 Face Pulls
Skill
Overhead Squats 3×3
Extra Credit
3×10 Unbroken Strict Pull Ups (Weight if needed)
*1 Minute weighted plank after each set

By |December 5th, 2018|WOD|0 Comments