WOD:New Year’s Eve

Holiday Hours-
Dec 31st/Wed: 5am, 6am, 11am
Jan 1st/Thurs: closed
No CFPB Bootcamp until Jan 5th

“Count down to 2015”
For time:
Teams of 2-
10-9-8-7-6-5-4-3-2-1reps of
Pull ups
Kettlebell swings 35/53
Goblet squats 35/53
Forward overhead lunge 35/53

Followed immediately by
2015m row

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WOD:Tuesday(30DEC14)

Due to weather there will be no 6am class on Tuesday Dec 30th please check FB or website for other possible cancellations.

WOD:
9am, noon, 4:30pm, 5:30pm, 6:30pm

Holiday Hours-
Dec 31st/Wed: 5am, 6am, 11am
Jan 1st/Thurs: closed
No CFPB Bootcamp until Jan 5th

WOD
A)
On the minute every minute for 5mins
2 paused front squats (3sec) @ 75%
Front squat
2×8 @ 75%

B)
For time:
5rounds-
5 clean & jerks 115/175
10 deficit handstand push ups (45/45+25)
15 box jumps 20/24
30 double unders

Extra credit
5×5 weighted strict pull ups

Oly extra credit
5×5 push press (AHAP)
5×5 weighted strict pull ups

WOD:Monday(29DEC14)

Holiday Hours:
Dec 31st/Wednesday: 5am, 6am, 11am
Jan 1st/Thursday: closed
No CFPB Bootcamp until Jan 5th

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
A)
Work up to a 5RM touch ‘n’ go snatch (power or squat)

B)
EMOM 5mins
3 snatches @5RM T’n’G

C)
EMOM 4mins
3 snatch grip deadlifts @125% of 5RM

D)
5min AMRAP
Muscle ups
Or Dips

Extra Credit & Oly extra credit
3-5 rounds
15-20 GHD sit-ups
1min plank hold

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WOD:Sunday(28DEC14)

9:30am Oly lifting w/ Jared Enderton

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11am Hero WOD
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Holiday Party & WOD (27DEC14)

WOD & Holiday Party at 5pm

Surprise Team WOD great for newbies so bring family and friends.

As most of us have been busy this holiday season with parties and present buying and family therefore we have opted to have a post Christmas/ pre New Years party.

We will be doing a pre party WOD at 5pm followed by a white elephant gift exchange and a potluck.

Bring food and/or adult beverages to share!

White elephant rules:
Gift must be either a re-gift, something lying around your house or something purchased at a thrift store. The funnier and more random the better!

http://whiteelephantrules.com

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