Advanced RX Class:
E2MOM for 16 mins: Bear Complex
1 Bear Complex, pick load
Every 2 mins for 16 mins.
9-6-3: Bear Complexes and Bar Muscle-ups
9-6-3 reps, for time of:
Bear Complex (135#/95#)
Bar Muscle-up
Rest 5 min between part 1 & 2
AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups
Complete as many rounds as possible in 7 mins of:
7 Deadlifts (225#/155#)
7 Deficit Handstand Push Ups
BTWB
Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve