Announcements

Wednesday, Dec 24th our last class will be at 10 am.

Friday, Dec 26th the first class will be at 8 am.

Paul is hosting another bike adventure on Sunday, Dec 28th at 8 am.  See Paul for details.

 

Level 1

3 Rounds

400M Run

10 Alternating DB Snatches 35/25#

10 DB Thrusters Right Arm

10 Alternating DB Snatches

10 DB Thrusters Left Arm

10 Toes to Bar

Post time.

 

Level 2

Tabata :20/:10 x 8 (max reps)

Rest 1 Min between exercises

Power Cleans 135/93#

Burpees 6″ target

Push Jerks

CTB Pull Ups

Front Squats

Post one total number of reps.

 

Barbell Club

E3MOM: Overhead Squat 5,5,5,5,5

+

EMOM 15 Min: 1 High Hang Snatch

Post loads.

 

CF Old School

2 Rounds

400M Run

Max number of Burpees in run time

500M Row

Max number of KB Swings in row time 53/35#

20 Calories Airdyne

Max number of Squats in bike time

Post total time and number of reps for each.