Monday 12/19/22 Alternate through each 2 min interval for 4 rounds 4x 2 min: Row 25/20 Calories 2 min: 10 DB hang squat clean +... Read More

Sunday 12/18/22

Friday 12/17/22 5 rounds for time:20 Toes to bar (toes to bar sub is 30 straight leg situps)20 Overhead lunges (70/50)100 double unders@20 min:10 rounds... Read More

Friday 12/16/22 Split reps however you wish. While one partner is rowing the other must holds DBs in hang position

Thursday 12/15/22Don’t forget that ugly sweater day is Friday and the Christmas party is on Saturday. It is potluck style so bring something to share.... Read More

Wednesday 12/14/22

Tuesday 12/13/22 Alternate between each couplet for 11 rounds of each. 10/7+ calories each min would be a very tough but attainable goal

Monday 12/12/22

Sunday 12/11/22 Pick a rep range for the pullups that you can do unbroken For the metcon you may do max reps sandbag cleans if... Read More

Saturday 12/10/22