12 / 31 / 2015

***Holiday Hours***
We will closing early today. The last evening class will start at 5pm. There will be no classes New Year’s Day, Friday January 1st. Normal classes resume on Saturday.

Back Squat
3 x 8

4 Rounds
Min 1: Max Calorie Row
Min 2: Rest
Min 3: Max Rep Thruster (75/55)
Min 4: Rest

12 / 30 / 2015

***HOLIDAY HOURS***
New Year’s Eve, December 31st, Thursday we will be closing at 6pm. The last class will start at 5pm. We will be closed on January 1st.

Deadlift

3 x 8
10 min clock

10 min EMOM
1 Power Snatch (135/95)
1 Hang Power Snatch
2 Overhead Squats

12 / 29 / 2015

For Time
15 Burpees
20 Box Jumps (24/20)
20 Pull-ups
40 Sit-ups
800m Run
40 Sit-ups
20 Pull-ups
20 Box Jumps (24/20)
15 Burpees

12 / 28 / 2015

Clean & Jerk
5-5-5-5
15 min clock

4 Rounds
40 Double Unders
20 Wall Balls (20/14)
15 Pushups

12 / 24 / 2015

***ONE CLASS ONLY***
We are having one class only today at 9am. It will be 2 person teams, so make sure to grab a buddy before you leave the house.

12 / 23 / 2015

***HOLIDAY HOURS***
Monday – Wednesday: Normal Hours
Thursday: 1 class @ 9am.
Friday: No classes
Saturday: Normal Hours

” Holbrook”
10 Rounds

5 Thrusters (115/85)
10 Pullups
Sprint 100m
Rest 1 Min

From 10/27/12

12 / 22 / 2015

***HOLIDAY HOURS***
Monday – Wednesday: Normal Hours
Thursday: 1 class @ 9am.
Friday: No classes
Saturday: Normal Hours

7 min EMOM
Power Clean x 2 @65%

10 – 1
Power Clean (115/80)
Ring Dips
15 Situps between each set

From 8/13/12

12 / 21 / 2015

***HOLIDAY HOURS***
Monday – Wednesday: Normal Hours
Thursday: 1 class @ 9am.
Friday: No classes
Saturday: Normal Hours

6 min EMOM
Front Squat x 2 @80%

18-15-12-9-6-3
Kettle Bell Swing (1.5/1)
Medball Clean (20/14)

12 / 19 / 2015

“Team Aqua Fran”
For Time

Row 1000m
42 Thrusters (95/65)
42 Pullups
Row 1000m
30 Thrusters
30 Pullups
Row 1000m
18 Thrusters
18 Pullups

*2 Person teams

From 11/6/12

12 / 18 / 2015

8 min EMOM
Deadlift x 2 @80%

For Time
5 Deadlifts (245/165)
5 Box jumps (30/24)
10 …
10 …
15 …
15 …
10 …
10 …
5 …
5 …

From 4/26/12