“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

It’s a long and lonely road, but some times we have to travel it. "The 5K row" Nice work Ben!

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1 Rope climb, 15 foot ascent on the minute.
Complete 250 Abmat sit-ups in between rope climbs.
Post times to comments.

Sarah power walking with the sled. Great exercise for speed development.

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NEW YEAR HOURS
Thursday: 6am, 9am-2pm.
Friday: 12 noon only.
Saturday-Sunday normal hours.
3 Rounds for time of:
275lbs Deadlift, 15 reps.
Pull-ups, 30 reps.
400 meter sprint.
HQ: 5k row.
Post times to comments.

Coach A dead lifts West Side Barbell style.

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Complete as many rounds in 20 minutes of:
45lbs DB ground to overhead, 5 reps
20″ Box jumps, 10 reps
Air squats, 15 reps
OR
HQ: Snatch 1-1-1-1-1-1-1 reps
Post loads or rounds to comments.

The five coach’s.

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5K Row
OR
5 Thrusters on the minute, with the time remaining in the minute complete as many burpees as you can. The WOD is completed when you finish 100 burpees.

Some play time.

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TABATA MASH:
Wallball
Abmat sit-ups
1 Minute rest
Kettlebell swing
Double unders
Post total number of reps to comments.

Andrew Auger in a recent wrestling match.

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HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Don’t like the Bench? Coach A will make up a WOD for you!

Jay uses sign language.

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HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday
Deadlift 1-10-1-20-1-30 reps
Deadlift max, 1 rep
70% @ 10 reps
95% @ 1 rep
60% @ 20 reps
90% @ 1 rep
50% @ 30 reps
OR
3 Rounds for time of:
Row 750 meters
250lbs. Deadlift, 12 reps
32″ Box jump, 21 reps
Post total load (add up all six barbell loads) to comments. [...]

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HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday
Front Squat 1-10-1-20-1-30 reps
Front squat max, 1 rep
70% @ 10 reps
95% @ 1 rep
60% @ 20 reps
90% @ 1 rep
50% @ 30 reps
Post total load (add up all six barbell loads) to comments.

Amy S. showing off her front squat.

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HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday
12 DAYS OF CHRISTMAS

100 meter row
2 Wallballs 20/14lbs 10′ target
3 KB swings, 32kg/20kg
4 Pull-ups
5 Doubleunders
6 Burpees
7 Toes to bar
8 GHD situps
9 Back extensions
10 Ground to over head, 115/65lbs
11 Lateral box skips
12 Turkish getups, 16kg/12kg

Seated shoulder press by Robin.

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