Back Squat 3-3-3   Then   Christmas Balls, Jingle Bells, and Burpees.   7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)   Post Loads and Times to Zen and Comments:  Read more

1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used)   1B. Strict Pullups: 3 x M.E.   Then…’   For Time:   21 Power Cleans, 135/93   21 Ring Dips   30 Alt Pistols   15 Power Cleans   15 Ring Dips   20 Alt Pistols   9 Power Cleans   9 Ring Dips   10 Alt Pistols Friday December 23: UGLY SWEATER ! Saturday December 24: 12 Days of X-mas WOD 8:00am 9:30am 11:00am Sunday December 25: CLOSED Monday December 26: 8am, 10am, 12noon, 4pm classes only  Read more

15 Minutes to a heavy jerk   Then….   3 Rounds 10 S2OH 185/133 (70% of part I) 10 Bar Muscle Ups   Happy birthday to Graham Slam!!Read more

Front Squat: 3 sets x 5 reps (3 sec pause)   Death by…   KB Squat-clean-thruster 53/35 Tucks jumps   Thanks for another great year everyone!Read more

10am- open gym   11am- endurance   5 Intervals 400m row 40 DU 15 burpees 15 Goblet Squats * 2 min rest between rounds  Read more