Happy New Year’s EVE
10am class only!
31 Sumo Deadlift High pull (75/55)
31 Ab mat sit-ups
31 Pull-ups
31 Push-press
31 Burpees
31 Knees to elbow
31m Ski Erg
31 Wall balls (20/14)
31 KBS (53/35)
31 Lunges
31 Box Jumps
31 Jump Rope (31 DU/93 singles)
Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed
10 Rounds
10 Cal Bike
10 Cal SKi
10 Cal Row
*Repeat workout. If you’ve done this before, try and beat your time!
Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed
12 rounds for time with a partner, one works one rests
11 power clean (155/115)
60 wall balls (20/14)
*Every 5 minutes (including minute 0, complete 19 calories on the assault bike).
11 = years to complete nursing program
132 power cleans total = credit hours in nursing classes
5 = semesters of nursing school
19= number of nursing courses taken
60= 60k in costs for nursing program tuition
Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed
Best wishes on your next adventure!
21 min AMRAP
7 Burpees
7 Pull-ups
7 Box Jumps
7 KBS
7 Goblet Squats
7 KB Power Snatch
7 T2B
Rest 2 minutes and 10 seconds then
2100m Row
10 am class only!
With A Partner. One Works, One Rest.
5 AMRAP
7 Thrusters 95/65
7 Pull-ups
-5 min REST-
5 AMRAP
5 DL 205/155
5 HSPU
-5 min REST-
5 AMRAP
5 Power Cleans 105/75
25 DU
-5 min REST-
5 AMRAP
10 Cal Row
5 Synchro Burpees
-5 min REST-
5 AMRAP
7 Box Jumps
7 T2B
No official class times today but come in when you can to complete the HERO workout “Chad.” Settle in, this is a long one. Don’t forget to sign-in on the board and enter your time when you are done. We suggest using a watch timer or your phone. The gym doors will be open 7am-7pm.
1000 box step-ups for time (20″)
If you have a weight vest wear it.
Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only
20 AMRAP
10 Hang Squat Clean (75/55)
10 Box Jumps
10 GHD
10 OHS
One works, one runs 400m. Then switch.
*This is a repeat workout from December 2018
Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only
Establish 1 RM
15 min AMRAP:
200m Run
3 Front Squats @ 70% of your 1 RM
5 Strict HSPU
Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only
SUPERSET
Strict pull-up
2-2-2-2-2
GHD Hip extension
10-10-10-10-10
FOR TIME
30 DB Thruster (50s/35s)
50 Wall Ball (20/14)
150 Double Unders
Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only
Establish 1 RM
5 Rounds For Time:
6 Devils Press (50/35)
15 Burpees
17 min CAP
