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WOD for Tuesday 191231

MONTOYA For Time: 15 Strict Handstand Push-ups 15 Strict Chest to Bar Pull-ups 72/60 Calorie Row 15 Strict Handstand Push-ups 15 Strict Toes to Bar 72/60 Calorie Row 15 Strict Handstand Push-ups 15 Strict Pull-ups 72/60 Calorie Row

New Years Week Schedule

I hope everyone has enjoyed this Holiday Season. Some have taken advantage of time off work, extra time with family/friends, delicious foods, rest and relaxation. Whatever our individual indulgence, let's take the opportunity to rededicate ourselves. Let's make goals, ones we will stick to. We'd love to provide some accountability for your goals....so, write them down, report them to a coach, put them on the goal board at the gym. Then, let's get after it. It's going to be a great year! Here is our New Years Week Schedule: Monday - Regular Hours Tuesday (New Years Eve) - 5:00 a.m. - 6:00 a.m. - 7:00 a.m. Wednesday (New Years Day) - 6:30 - 8 a.m. - OPEN GYM Thursday - Saturday REGULAR HO

WOD for Monday 191230

FIGHT OR FLIGHT 20 Min AMRAP 20 Wall Balls (20/16) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/16 Calorie Row

WOD for Saturday 191228

PERFECT BAR In teams of 3, For Time (30 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600 Meter Run 150/120 Cal Bike or Row 60 Push Jerks, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 120 Deadlifts, 600 Meter Run

WOD for Friday 191227

WATER WEIGHT 3 Rounds: 25 Overhead Squats (95/65) 15 Chest to Bar Pull-ups 25/20 Calorie Row 15 Burpee Box Jump Overs (24/20)

WOD for Thursday 191226

I hope everyone had a great Christmas! RESURGENCE In teams of 3 with one working at a time complete the following for time: 100 Cal Row 100 dB Snatches 50/35 12 Seated Sled Drags 225/155 100 Thrusters 115# 12 Seated Sled Drags 225/155 100 dB Snatches 50/35 100 Cal Row *if you missed out on the 12 days of Christmas WOD you will have the option of doing that instead

CHRISTMAS WEEK SCHEDULE

Monday - Regular Hours Tuesday - 6:30 a.m. 8:00 a.m. Wednesday - Closed Thursday - Regular Hours Friday/Saturday - Regular Hours

WOD for Saturday 191221

In teams of 3: 90 bike calories “buy in” 100 pull-ups 90 KB swings 32/26 80-T2R 70-DB hang Clean 55/45 60-wallballs 30/20 50-double unders(each) 40-burpee box overs 30-strict HSPU 20-bench press 155/105 (each) 10-rope climbs 90 Calorie Bike “Cash out”

WOD for Thursday 191219

DIRTY THIRTY For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 16/12kg 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/35 30 Back Extensions 30 Wall Balls, 20/14 30 Burpees 30 Double Unders btw...Happy Birthday Coach Sam...30 years old!!

WOD for Monday 191216

WONDERWALL For Time: 60 Double Unders, 30 Burpees 60 Double Unders, 30 Wallballs (20/16) 60 Double Unders, 30 Deadlifts (225/155) 60 Double Unders, 30 Wallballs (20/16) 60 Double Unders, 30 Burpees

WOD for Friday 191213

STAIR MASTER 30-20-10: Row Calories Dumbbell Box Step-Ups (50/35) (24"/20") Directly Into... 10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/16)

WOD for Thursday 191212

KANKLES 15 min AMRAP 30 mountain climbers 30 split jumps 30 sit-ups 15 pull-ups 9 power cleans 185# *last completed 12/11/18

WOD for Tuesday 191210

LEAD FOOT AMRAP 4: 27/24 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/17 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/12 Calorie Row 15 Burpees 15 Bar Pull-ups

WOD for Saturday 191207

HOT AND HEAVY(Team Version) Teams of 3 4 Rounds For Time (30 Minute Cap): 75/60 Row 60 Toes to Bar 45 Power Cleans 30 Power Snatches (Individual Version) 5 Rounds For Time (25 Minute Cap): 15/12 Row 12 Toes to Bar 9 Power Cleans 6 Power Snatches

777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA

801-885-2674

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