Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. Post rounds completed to comments. United States Army Capt. Benjamin David Tiffner...

Thursday 3-3-3 Cleans Macho man EMOM 3 power cleans 135/95 3 front squats 3 jerks If you make it to the 10 minute mark add a rep to each movement, each minute. Min 11 – 4 of each, min 12 – 5 of each…. until you can no longer...

Back Squat 15 minutes to find a heavy single then lower the weight and attempt a set of 20 WOD 10 min amrap 21 front squats 95/65 15 pull-ups 9 burpees

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges Class times:7,8&9am!

Monday, December 26th is open gym only. 8am-noon! Strength: 5×5 Pause Back Squat @65-75% WOD 90 seconds: max wallballs 90 seconds: rest 60 seconds: wallballs 60 seconds: rest 30 seconds: wallballs 30 seconds: rest Rest 2 minutes 90 seconds...

Turkish getup 10 reps each arm, as heavy as possible WOD “red nosed Reindeer” 25 R ower Calories 25 U p downs (aka burpees) 25 D ouble Unders 25 O verhead Squats 95/65 25 L unges with weight 95/65 25 P ush Press 95/65 25 H ang Snatch...