Today's WOD

Monday 11.20
Metcon
4 Rounds for Time:
75 Double Unders
25 Box Jumps (25,20)
15 Overhead Squats (135/95#)
*Rest 1:30
Metcon
4 Rounds for Time:
75 Double Unders
25 Box Jumps (25,20)
15 Overhead Squats (135/95#)
*Rest 1:30


Past wods

Sunday Funday!
Metcon
25 Minute AMRAP, With a Partner:
11 Power Cleans (135/95#)
22 Burpees Over the Bar
33 Deadlifts (135/95#)
44 KBS (1.5,1)

 

Saturday 11.18
Please sign into the 8am class tonight if you are coming to Open Gym tomorrow! Trying to plan a cool team WOD for those interested!

Winter Apparel online store is up! Check it out
http://ganasgear.com/ganas-fitness-gear/
Password: ISLIPCF

Also - new space is coming along nicely, targeting a move for next weekend!

** don't forget to vote for Member of the Year**
** Christmas Party RSVPs due this week!*
** Pick your secret santa if you signed up!**
Metcon
4 Rounds for Time:
400m Run
25 Back Squats (135/95#)
25 Ab Mat Sit Ups
Back squats are from the ground. Challenge yourself to do 25 back squats unbroken every round. Pick a weight where you can complete 25 reps in NO MORE than 2 sets!

 

Friday 11.17
Squat Clean (1RM)
20 minutes to establish a 1RM clean
Metcon
For time:
50 Toes to Bar
50 Power Cleans (135,95)