We have LOTs of outdoor workout space

WODs for Dec 3rd-8th 2018

What a Festivus Holiday party we had on Friday! Thanks for everyone who brought food and helped to transform our Hut into a Winter Wonderland! It was really a very fun night spent with all of our friends and extended families. A great way to bring in the festive season… and of course, Christmas music for the next 4 weeks.

We continue into December with our previous 5pm Specialty Classes:
Monday- Rowing Endurance
Wednesday- Underground Strength

FUN Beach WOD at Zuma on Saturday! Thanks to the big group who was there!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Snatch 1-1-1-1-1-1-1
Clean and Jerk 1-1-1-1-1-1-1
Post heaviest snatch and c&j

Monday 5pm Specialty Session- Rowing Endurance
Team/Partner Relay

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
50-40-30-20-10 reps per round for time of:
Kettlebell swings, USA (24/18kg)
Butterfly sit ups
Post time and load

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
100ft walking lunge
50 air squats
25 pull ups
Post time and scaling

Wednesday 5pm Specialty Session- Underground strength
Zercher squats and deadlifts

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
500m row
50/35kg power snatch 12 reps
12 strict ring dips
Post time and load

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Push press, 3 reps
12 minutes to a heavy set
Post 3RM
Annie with a strict 10 minute cut-off
50-40-30-20-10 rep rounds of:
Double Unders
Butterfly sit ups
Compare Annie to April 19 2018, Nov 16 17, July 20 2017, July 20, May 24 2016, Dec 30 2015, Jan 8 2015, Jan 6 2014, June 11 2013, June 10 2011.
*and yes, that DOES make 300 sit-ups in one week if you were here on Tuesday as well!

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD
As usual- TBA

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