Monday 12/7/15 – Sunday 12/13/15


Celebrate with us! Our annual Holiday party is set for Friday, Dec 18! We’ll provide food and a selection of beverages. We’re excited to mix and mingle with all of our favorite people out of gym attire. Adults only. Please feel free to bring a guest.


Check the list on the front board for upcoming local competitions.


Monday 12/7/15

Back Squat 1-10-1-20-1-30 reps


Tuesday 12/8/15

4 rounds, each for time of: 1,000-meter row


Wednesday 12/9/15

Deadlift 1-10-1-20-1-30 reps


Thursday 12/10/15

5 rounds of:

30 wall-ball shots, 20/14-lb. ball
5 snatches (power or squat)
Rest 2 minutes

Score = time & load for each round


Friday 12/11/15

Push press 1-10-1-20-1-30 reps


Saturday 12/12/15

12-9-6 reps for time of:

225/155-lb. squat cleans Muscle-ups (rings)


Sunday 12/13/15

Complete as many rounds as possible in 10 minutes of:

20 box jumps, 24-inch box

10 handstand push-ups