Daily Challenge

“Home Alone”
Format: 2-Tier

First,
5×5 Back Squat @ 75%
5 DB Clean & Jerk
—
Then,
5/s OH Plate Lunges
5/s Band Oblique Rotations
8 KB Cleans
150m Row
(x15 Min)

Specialty

Barbell
12p, 6 pm (CP)

First,
5×3 Hip Cleans @ 70%
—
Then,
30 Minutes of Cleans from the Floor

Daily Challenge

“Christmas Vacation”
Format: Circuit + Finisher

First, For 20 Minutes
5 Hang Cleans @ 60%
8 Supermen
5 Chin-Ups
5 HSPU
80m Run
—
To Finish,
80m Bottom’s Up Carry
15 Hand Release Pushups
(x5)

Specialty

Muscle
6 pm (CP)

No Muscle Class Today

Shred
7 am (CP)
4:30p, 5:30p (PB)

No Shred Classes Today

Daily Challenge

“Elf”
Format: 3-Tier

First,
5×10 Pendlay Rows
—
Then,
10 1-Arm Exchange Swings
10 Ring Dips
5 Hanging Chest to Knees
20’ Extended Plank
(x15 Min)
—
To Finish,
200m x 3 Partner Relay Runs

Specialty

Barbell
12p, 6 pm (CP)

First,
5×2 Front Squats @ 85%
—
Then,
5×5 Strict Press

Restorative Yoga
8 pm – CP

There is no Yoga today

Daily Challenge

“A Wonderful Life”
Format: Circuit + Finisher

First, For 20 Minutes
1 Highlander Complex
150m Row
—
Then,
30’/s 1-Arm Famer Holds
45 Mountain Climbers
(x5)

Specialty

Shred
7a – CP

There is no Shred class today.

Kettlebells
5:30p – PB

There is no Kettlebell class today. 

Daily Challenge

We are closed for Christmas.
 

Specialty

Barbell
12p (CP)

There is no Barbell Class today. 

Shred
6a (PB)

There is no Shred Class today.

Skills

[Deadlifts]
5:30 (PB)

There is no Skills class today.

Daily Challenge

“Bad Santa”
Format: 3×10′ Partner Stations

A: Front Rack Reverse Lunges
B: 200m Run
—
A: Spider Burpees
B: 200m Row
—
A: DB Curls
B: 30’ Plank

Rest 2 minutes between stations. Rotate off the B person.

Open Gym: 9a – 12p @ PB

Sunday

Vinyasa Yoga: 9a @ CP
Open Gym: 10 – 12p @ CP