Here’s our hours for the upcoming week! Hope to see lots of ya! Make sure you’re reserving those classes on Zen Planner to help us out! :)

🎉 (12/30) Monday - Normal classes
🎉( 12/31) Tuesday - No 5:30pm or 6:30pm
🎉 (1/1) Wednesday - No 6am or 7am
🎉 (1/2 - 1/3) Thursday & Friday - Normal classes
🎉 (1/4) Saturday - 8am to 10am OPEN GYM
🎉 (1/5) Sunday - 8am to 10am BARBELL CLUB
10am to 12pm OPEN GYM (Suffer Sunday)

Hey gang! Per the request of many members, I’m going to start posting the WODs for the week up on Sunday evenings! Hopefully this can help you plan better for rest/recovery days or what classes to come to during the day! PLEASE understand that these are always subject to change!

MONDAY -
* This is a big strength day to start our week! We did waves of bench press two weeks ago and this is going to be exactly like that! Build to a heavy 6, add do 4, add do 2 then take it right back to that heavy 6 weight to repeat the wave two more times!
Strength:
Deadlift [waves]
(6, 4, 2) x 3
with
Ab Buy-Out

TUESDAY -
* This is a NYE centered workout! The reps are 12/31/2019 so this is just some bodyweight holiday fun!
AMRAP 20:
12 Ring Dips
31 Jump Backs
20 Chin Ups
19 Box Jumps

WEDNESDAY -
* This is a repeat workout from months ago, I’ll print out the scores so we can start 2020 with some PRs!
For Total Reps
3 Min. Back Squat 135/95
3 Min. Row for Cal.
2 Min. Back Squat 135/95
2 Min. Row for Cal.
1 Min. Back Squat 135/95
1 Min. Row for Cal.

THURSDAY -
* Adding a new move to our toolbox today! Plus wear those tall socks because with only a total of 6 climbs in this workout and half climbs as the scaling option, I’m hoping to see a lot of people on those ropes today!
AMREP 5: x 3
1 Rope Climb
10 Left Split DB Snatch 45/35
1 Rope Climb
10 Right Split DB Snatch 45/35
Max Alt. Pistols

FRIDAY (FYF) -
* This is going to be a doozy! A heavy all barbell benchmark workout mixed together with the most famous bodyweight benchmarks to create a spicy start to your weekend! :)
5 Rounds for Time
1 Round of DT
2 Rounds of Cindy

SUFFER SUNDAY - PARTNER HERO WOD FELIX THE CAT

191229 - Week Preview!