1.12.18. WOD

Note: Due to road conditions, the 5:30am and 9:00am classes has been canceled for Friday, January 12th. Please stay tuned for updates on later classes.


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Help your friends and family reach their fitness goals by sharing our 6 week beginners challenge with them.

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1) EMOM 4:00 2 Squat clean + jerk @80% of last Monday.
Rest 90s between EMOMs + add weight to bar
2) EMOM 3:00 1 Squat clean + jerk @90% of 1RM.


“Open WOD 14.1”
AMRAP 10:00
30 Double unders
15 Power snatch (75/55)

L3: Clean and jerk 75,55
L2: 15 Double unders, clean & jerk 65/45
L1: 30 Single unders, clean & jerk 55/35


Extra Credit:
– Glute Ham Raises: 4 x 8-10. Rest 60s.
-Banded ab pulldown/banded pull-through: Accumulate 100 reps of each.
*Rest as needed between sets.

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