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Cash In/Out
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3 Rounds
:30 HS Holds
:10 rest
:30 Bicycles
:10 rest

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Ego Death
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4 Rounds
12/9  AB
10 Hang Snatches  95/65
12 Burpees
6 Strict T2B
Rest 2 minutes

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L2   75/45,  Strict Knee ups
L3   10/7,  45/35,  Hang Cleans,  10 Reverse Sit ups

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Saturday Morning Beatdown

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Downstream
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5 rounds
Row for 50 seconds – Rest 10 seconds
Row for 40 seconds – Rest 20 seconds
Row for 30 seconds – Rest 30 seconds
Row for 20 seconds – Rest 40 seconds
Row for 10 seconds – Rest 50 seconds

Score is meters rowed

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Happy New Year

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Loredo
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6 Rounds
24 Squats
24 Push ups
24 Walking Lunge Steps
400m Run
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Row/Ski Sub

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L2   Modified Push ups,  Wt Step ups
L3   4 Rounds

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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New Years Schedule
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Today – 9,  Open Gym  &  Noon Only
Sat & Sun  – Full Schedule

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Fuck 2020
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AMRAP 6
4 Hang Cleans 185/135
12 HR Push ups
Rest 4min then
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AMRAP 6
5 DL 275/185
10 Burpees
20 Lateral Hops
Rest 4min then
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AMRAP 6
2 C2B
2 Thrusters 135/95
4 C2B
4 Thrusters
6 C2B
6 Thrusters
8 C2B
8 Thrusters
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Ascending by 2s until time runs out

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New Years Schedule
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Today – Full Schedule, No 630p Class
Jan 1st – 9,  Open Gym  &  Noon Only
Jan 2nd – Full Schedule

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Flic Flac
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In Teams of 2:
40 Burpees
40 C2B
40 Axle STO 162/112
(axle is 22#)  (build bar like 185/135)

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L2   Pull ups,  112/72 (build bar like 135/95)
L3   Banded PUs / Ring Rows,  72/42  (build bar like 95/65)

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Cash Out
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EMOM-5
10-15 Unbroken Wall Balls  20/14

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Creatures of Carnage
In Teams of 3, complete:
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250/185  Cal on AB
Max Clean & Jerks  135/95
Every 2 minutes all athletes must complete 5 Burpees
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1 AB / 2 alternate on C&J as needed

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L2   Grace Weight (B4Bs)

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New Years Schedule
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Dec 31st – Full Schedule, No 630p Class
Jan 1st – 9,  Open Gym  &  Noon Only
Jan 2nd – Full Schedule

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Squat Cycle – Week 5

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Back or Front Squat

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3 Rounds
1 x 6 @ 70%
Rest 2 min
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1 x 4 @ 75
Rest 2 min
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1 x 2 @ 80
Rest 2 min

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L2   7 x 5, Climbing

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EMOM-14
15/10 Row
40 Double Unders

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L2   12/9,  75 Singles
L3   10/7,  40 Singles

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Boneless Wings no Sauce
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5 Rounds
10 Push Presses 115/75
20 Box Jumps 24/20
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Rest :90 between rounds

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L2   95/65,  Step ups
L3    75/35

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Nutrition Challenge Details Drop Today on the Member’s Page

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Cash In
Show To Know

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Dagnabbit
In Teams of 2
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AMRAP-20
Row 1K
50 Sit ups
25 Deadlifts  225/155
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1 works / 1 rest

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L2   155/105

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Full Class Schedule Today
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 Info on January’s Nutrition Challenge drops Sunday on the Member’s Page

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Merry Christmas Florian
We are Closed Today

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December 26th – Full Schedule