Friday

Warm Up:
800 m Run
1 length Duck Walk
1 length Walking Groiner
7 Inchworm with Press-up

Strength/Skill:
10:00 EMOM:
Evens: :20 Batwing Hold
Odds: 8 reps Double KB Front Squat

WOD:
3 Rounds for Time:
50 Wallballs
25 TTB

Thursday

Warm Up:
7 min AMRAP:
100m Run
10 Banded Good Mornings
:20 Noes and Toes
:20 Passive Hang
5 T-spine Rotations/side

Strength/Skill:
3 Point Dumbbell Row
6-8 arm x 4

WOD:
3 Rounds for Time:
400m Run
21 KBS
12 Strict HSPU

Wednesday

Warm Up:
7 min AMRAP:
1:00 Row
7 Scap Pull-ups
10 Banded Good Mornings
7 Kipping Swings

Strength:
Build to a heavy Deadlift TNG double

WOD:
30-24-18 (total) Dumbbell Snatch (50/35)
15-12-9 Bar Muscle Up

​

Tuesday

Warm Up:
7 min AMRAP:
100m Run
10 Toe Touch Squats
10 Hip Switches
10 Prone Pass Through 

Strength/Skill:
Snatch Balance + OHS (1+2) x 5, pause in each OHS

WOD:
9-12-15-18
Box Jump Over (24/20)
Thruster (95/65)

Monday

Warm Up:
7 min AMRAP:
2:00 Row
5 Inchworm with Press-up
10 Pass Throughs
1 length Straight Leg Bear Crawl

Strength/Skill:
Weighted Push-up
5-6 x 5

WOD:
20 min AMRAP:
15 Burpees
30/24 cal Row 

Open Gym

Uptown 1:30-3:00pm

Downtown 10:00 am - 11:30 am

Midcity 7:30-9:00am

Join us at Athleta, lakeside mall at 10:30 am for a free workout!

Saturday

Warm Up:
Coach's Choice

​WOD:
42-30-18 Wallballs, alternating rounds while partner holds Deadlift (225/155)
Then 21-15-9 Deadlift while partner does a Wall Climb and Noes and Toes Hold

Please check MindBody for full schedule.

Thursday, November 23rd

All classes canceled except the following:


Uptown- 830 am wod
MidCity 930 am wod
Downtown, 930 am wod

Mid city OPEN GYM 9-11 am 

Please sign up for all wods and Open gym!


Friday- slightly reduced schedule

We will resume normal schedule, but will only have early morning classes at UPTOWN.  

Uptown-530am, 630am
MidCity 730 am
Downtown10am

Please sign into MindBody for complete schedule!!!

Happy Holidays!

Friday

Warm Up:
7 min AMRAP:
2:00 Row
10 Pass Throughs
10 Hip Switches
2 Rope Walks

WOD:
FGB Variation, 1 min at each station then 1 min Rest after all five stations:
1- Rope Climb
2- Sit-ups
3- Bar Facing Burpee
4- HPC (#115)
5- OHS (#115)