Strength (15 minutes)

Deadlift Week 3

5 Reps @ 75% 0f 90%1RM
3 Reps @ 85% 0f 90%1RM
1+ Reps @ 95% 0f 90%1RM

Conditioning (15 minutes)

For time:
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees

For time

Other News

No Open Gym or Kids Class at 3:30pm.  All other classes as scheduled.

Holiday Schedule

Monday December 24 – 9am only “12 Days of Christmas”
Tuesday December 25 – CLOSED
Monday December 31 – 9am only – “Murph”
Tuesday January 1 – 9am and 4:30pm only