Wednesday, January 1st

ANNOUNCEMENTS:¬†There is only one class tomorrow at 12pm. WORKOUT OF THE DAY: “Coffey” (No Time Cap) For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35...

Tuesday, December 31st

WORKOUT OF THE DAY: A. Power Clean 5-5-5-5-5+ B. 3 AMRAP Max wall climbs with a clapping push up at bottom -1 min rest- 3 AMRAP Max KBS (Blue,Green) -1min rest- 3 AMRAP Max OHS (75,55) -1min rest- 3 AMRAP Max 20m lateral shuttle runs (10m segments) -1 min rest- 3...

Monday, December 30th

WORKOUT OF THE DAY:¬† A. “Widow Makers” 20RM Back Squat B. 4 RFT 20 Push Press (115,75) 20 Pull-ups 250m run *250m is from the bay door by the KB’s to 17th st and back *we will be running “Widow Makers” for next 4...