HAPPY NEW YEAR!

Class Schedule
Uptown 9:00 WOD
Mid City 12:00 WOD

Tuesday

Warm Up:
600m Row
2 Rounds:
10 Wall Squats
10 PVC Pass Throughs
10 Banded GMS

Strength/Skill:
Power Snatch
3 Sets x 5 Reps (TNG, build above WOD weight)

WOD: 
"New Year's Eve"
19 min AMRAP with a Partner:
31 Power Snatch (95/65)
1200m Row

Cool Down:
1 min Lacrosse Ball in Shoulders/side
1 min Lacrosse Ball in Traps/side
​1 min Lacrosse Ball in Pec/side

Monday

Warm Up:
400m Run
2 Rounds:
25 ft. Straddle Inch Worm into Yoga Push-up
10 Kip Swings into 5 Scap Pull-ups
5 PVC Thrusters

Strength/Skill:
12 min EMOM:
1) 100m Run
2) 3 Thrusters (build in weight)
3) 3-5 Kip Swings into 2-3 Pull-ups

WOD: Retest
"Bergeron Beep Test"
EMOM Until no longer able to complete in 1 min:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Cool Down:
15 Wall Squats
1 min Couch Stretch/side
1 min Banded OH Stretch/side

Saturday

Warm Up:
3 Rounds:
200m Run
5 Air Squats
6 Alt DB Snatch (light)
5 Push-ups

WOD:
3 Rounds for Time:
800m Run
30 Wallballs (20/14)
20 Alt DB Snatch (50/35)
*30 min Cap

Cool Down:
2x:
5 Side Lying Windmills/side
1 min Pigeon Pose/side

Friday

Warm Up:
3 min Row
2 Rounds:
3 OHS with PVC or BB
10 Kip Swings
10 Scap Pull-ups
10 Ring Rows

Strength/Skill:
1 Full Snatch + 1 Hang Squat Snatch + 2 OHS
5 Sets (building)

WOD:
"Josh"
For Time:
21 OHS (95/65)
42 Pull-ups
15 OHS 
30 Pull-ups
9 OHS 
18 Pull-ups

Cool Down:
15 Wall Squats
2 min KB Handle in Psoas/Hip Flexor
2 min Double Lacrosse Ball Mid Back

Class cancellations have been updated on MindBody. Some of the late classes have been canceled on Christmas Eve.

There will be one group WOD on Christmas Day taught by Joe Macedonia at the Mid City location at 9:00 am!  Hunter Arielle will be assisting the class.

Allison will be teaching all regularly scheduled 5:30, 6:30, and 7:30 am classes at the Mid City location on December 26th, while the early classes Uptown and Downtown are canceled.

There is an added ISO at 5:30 pm and Muscle and Flow at 6:30 pm at the Downtown location on December 26th since the classes are canceled Christmas Day. Thanks, Phil Guillot!

Please check the schedule and sign into classes!

Thursday

Warm Up:
1 min Jump Rope
2 Rounds:
10 cal Row
10 Lunges
5 Russian KBS

Strength/Skill:
Weighted Front Rack Lunge
5 Sets x 4/leg (build)

WOD:
18 min AMRAP:
15/12 cal Row (Rx+ 18/15)
30 Walking Lunges
45 DUSs
15 KBS (53/35, Rx+ 72/53)

Cool Down:
2x:
1 min Couch Stretch/side
:45 Calf Stretch/side

Tuesday

Warm Up:
400m Run
3 BB Bear Complex
10 Kip Swings
5 Wallballs
10 Lunges

WOD:
"12 Days of Christmas"
1 Deadlift (95/65)
2 Power Cleans 
3 Front Squats  
4 S2OH  
5 Back Squats 95/65
6 Bar-over Burpees
7 Sit-ups
8 Lunges
9 KBS (53/35) 
10 Wallballs (20/14)
11 Pull-ups
1200m Run

Cool Down:
Walk 200m
​Foam Roll 5 mins

Hey all Mid City gym goers!

We realize the bathroom situation isn’t great right now. Until they are able to clear the line for good, we have a few things we need to do so we can use the back bathrooms.

Please DO NOT put any toilet paper or paper towels or any items in the toilet. So after you do your thing, please flush and put all paper products IN THE TRASH.

If you absolutely need to go number 2, please go in the coach's bathroom in the front of the gym.
We are so sorry this is such an inconvenience. Hopefully the situation will be fixed very soon.
​
Thanks again for your patience!