Tuesday Decemeber 12, 2017


4 rounds NFT:

15 hip extensions

:30 hollow hold

Wod –

5 min amrap:

5 cleans (135/95)

10 burpees

1 min rest

5 min amrap:

5 jerks

10 burpees

1 min rest

5 min amrap:

5 clean and jerks

10 burpees

Monday Decemeber 11, 2017

Partner Workout:

12 Min EMOM

Even: 12 over your partner Burpees*

Odd: 20 partner wallballs 20/14**

*partner holds a plank

**switch each back and forth each wallball.

At 12 minutes

For time:

150 Wallballs 20/14

120 KB Swings 70/53

90  Push Ups

60 V-Ups

30 Synchro Jumping Lunges


Friday December 8, 2017

Text a friend and figure out when you guys are going to tag team this one!

Partner WOD



120/90 Cal row

with remaining time max sets of 5 unbroken strict press 115/75


120/90 Cal row

with remaining time max sets of 7 unbroken front squats 165/110


120/90 Cal row

with remaining time max sets of 9 unbroken deadlifts 225/155


Thursday December 7, 2017

No kids class this Friday night as Jester will be joining Grace as she competes at the American Open in Southern California. Send her well wishes throughout the weekend!

Strength Skill:

3 power snatches(hold on) every :30 for 3 sets.

Rest 1 min

Repeat 3 more times(4 sets total).



Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55


in 2011 they didn’t have a scaled division. But now we know that snatches are hard for people. They take a little while to learn. Work through the skill and try to learn some things you can pick up for 11.1. If the snatch feels heavy…

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Wednesday December 6, 2017

The Holiday Schedule will be as follows (kinda nice that both “Eve’s” fall on a Sunday)

-Holiday Schedule:

Closed December 23-25th.

December 26th class at 9 am, 4 pm and 6 pm

January 1st, 2018 one class at 11 am


Skill: Handstand Push Up practice

Learning to kick up to handstands, kip, or develop bodyweight strength with bodyweight movements(pike push ups, handstand lowers, banded assist handstand pushups etc.)

If you are proficient in Handstand pushups try using time to develop the movement using this  emom.

12 Minutes


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