Monday 02/05/18

WOD: 2 rounds for time of:
20 Double Unders
20 Kettlebell Goblet Squats, 53/35 lbs
30 Double Unders
30 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
40 Double Unders
40 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs

Post WOD:  Teams of 3 or 4 for Max Cal Bike: 5x 30 secs Perform at 100% effort
Rest 15 secs between efforts. 

Tuesday - 02/06/18

WOD 7 rounds for time of:
14 Dumbbell Deadlifts, 50/35 lbs
14 Alternating Dumbbell Shoulder Press, 50/35 lbs

POST Abs: 8 Rounds of 20 sec Work with 10 sec rest
Tabata AbMat Sit-up
Tabata Leg Lifts
Tabata Atomic Situp 45#/25#
Tabata Toes-to-bar

Wednesday - 02/07/18 - Due to the Level 2 Snow Emergency for Franklin County: 10AM Class is cancelled, all PM classes are as scheduled.

Strength: : Banded Glute Bridges and Banded Seated Leg Curls
Banded Glute Bridge 5x10, using same weight per set
Banded Seated Leg Curl 5x20, using same weight per set

WOD: For time:
Row, 750 m
21 Burpees
21 Box Jumps
21 Pull-ups
Row, 500 m
15 Burpees
15 Pull-ups
15 Box Jumps
Row, 250 m
9 Pull-ups
9 Box Jumps
9 Burpees

Thursday - 02/08/18

WOD:As many reps in 12 mins as you can of:
Squat Clean, 135/95 lbs, 1 min
Push Jerk, 135/95 lbs, 1 min
Squat Clean, 135/95 lbs, 2 mins
Push Jerk, 135/95 lbs, 2 mins
Squat Clean, 135/95 lbs, 3 mins
Push Jerk, 135/95 lbs, 3 mins

Friday - 02/09/18 

WOD: For time:
21 Calories (Any Machine)s
-- then --
3 rounds of:
5 Ring Dips
10 Hand Release Push-Ups
20 Reverse Lunges
30 Wall Balls, 20/14 lbs
-- then --
15 Calories (Any Machine)s
-- then --
2 rounds of:
5 Bar/Ring Muscle-ups
10 Handstand Push-ups
20 Lateral Lunge (Alternating)s
30 Wall Balls, 20/14 lbs
-- then --
9 Calories (Any Machine)s
-- then --
5 Rope Climbs
10 Deficit Handstand Push-ups
20 Alternating Pistols
30 Wall Balls, 20/14 lbs

Saturday - 02/10/18 

Community WOD

Sunday - 02/11/18 


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym