Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds For Time
5 Shoulder Press
10 Box Jumps
15 Knees Tucks
20 ABMAT Sit Ups

B: 3 Rounds For Time
10 Shoulder Press (75% of your last working weight)
15 Box Jumps 30"/24"
20 Knees to Elbows
25 Hand Release Push Ups
 

The snow is still coming down. The roads are slick so be careful coming in. All sessions are still on for now.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tomorrow night. We'll be there at 8pm some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Paleo Challenge for 2014 Coming Soon!

Strength/Skill
Row 2k

WOD
A: Every 1:00 on the 1:00 for 10:00
7 Squat Jumps
7 Knee Tucks

B: Every 1:00 on the 1:00 for 15:00
7 Squat Jumps
7 Knees to Elbows 

Wednesday 12/19/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.


Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks. The schedule should reflect this in the RSVP section.

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed


Strength/Skill
Front Squat 3-3-3-1-1-1


WOD

A: For Time:
10-9-8-6-5 reps of
Knee Tucks
DB Hang Power Snatch (10 = 5rt/5lft) 


B: For Time:
20-18-16-12-10 reps of
Knees to Elbows
DB Hang Power Snatch (20 = 10 Rt/10 Left) 60#/35#