WOD 181130

REMINDER - On Monday, Dec. 5th, our schedule will be changing to the following class times:

Monday - Friday

5, 6, 9AM
4, 5, 6, 7PM
Open Gym between 7AM - 4PM

*Strength class will run @ 6PM on M/W/F and @ 6AM on T/R


8, 9AM
Open Gym: 10AM - 2PM


10, 11AM
Noon Weightlifting

We will be adding in specialty classes soon as well and will keep you posted on those changes as they are available on our schedule. If you have any questions about the schedule changes, please ask!


Friday 181130

METCON - “Everyone gets 20 minutes.  Choose wisely :)”


AMRAP 20 minutes:

500 meter Row
21 DB Push Jerks @ moderate
15 Burpees
9 Toes to bar


AMRAP 20 minutes:

40/30 calorie Bike
15 Burpee box jump overs @ 24/20”
12 Toes to bar
9 Sandbag to shoulder @ light to moderate*

*Athletes should prioritize movement quality over loading.  If 150/100# bag is used for most “moderate to heavy” weights, athletes should choose a lighter bag.