We had an absolute blast at the 2015 Grinch Games! We hope that everyone is having a great Christmas Season! Check out the Grinch Games pics by clicking here.
This weeks schedule - Monday through Wednesday normal. Thursday December 24th 9:00 AM and 4:30 PM December 25th - Closed.
The January 5th intro class is filling up quick. For more info and registration click here.
15 Mins to Work up to 1RM Bench Press
2x5 @80% of 1 RM
15 Min AMRAP
5 L Sit Pullups
10 Ring Dips
15 Air Squats
Work to the Heaviset Complex
Snatch+Pause Snatch+Hang Snatch
Pause it at knee for 2 secs
Then 1 set 2x complex so 6 reps Monster Set at 80% of best complex
10 Double KB or Dumb Bell Cleans Rx 53/35 RX+ 70/53
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.
12 Days of Christmas
1 Snatch 135/95
3 Squat Cleans 135/95
4 Bar Facing Burpees
5 Box Jumps 30/24
6 STO 135/95
10 Push ups
11 KBS 70/53
12 Double Unders
Do in order as the song
A 45 min time cap is recommended