12/15/15

*RESERVE YOUR SPOT TODAY’S CLASS

Every Minute On the Minute 1 Pause Front Squat (3-5 Seconds) for 11 Minutes

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
30 Calorie Row
10 Deficit Handstand Push Ups (Handstand Push Ups) (Ab-Mat Under Head) (Feet On Box) (DBell Press)
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)

December “COOL” Board
***Make some goals for yourself for December

–  Shelley – 105# Snatch
–  Jeff E. – 205# Snatch
–  Craig – 140# Snatch
–  Emily – 130# Snatch
–  Jeffrey – 185# Snatch
–  Shawn – 150# Snatch
–  Andrew J. – 175# Snatch
–  Jim M. – 205# Snatch
–  Jake – 125# Snatch
–  Sean B. – 215# Snatch
–  Kathleen – 110# Snatch
–  Jeffrey – 315# Pause Back Squat
–  Jess – 90# Squat Snatch
–  Andrew J. – 287.5# Front Squat
–  Jess – Strict Muscle Up!!
–  Kelsey – 1st Rope Climb
–  Kathleen – 1st Rope Climb
–  Sean B. – 285# Hang Power Clean
–  Wes – 215# Hang Power Clean
–  Andrew J. – 255# Hang Power Clean
–  Shelly – Legless Rope Climb
–  Justin E. – 1st Bar Muscle Up
–  Mark Ma. – 215# Hang Power Clean
–  Jim N. – 175# Hang Power Clean
–  Shawn – 200# Hang Power Clean
–  Jim M. – 250# Hang Power Clean
–  Pete – 185# Hang Power Clean
–  Jenny – 120# Hang Power Clean
–  Jodi P. – 100# Hang Power Clean
–  Amy – 100# Hang Power Clean
–  Kristine – 150#Hang Power Clean
–  Tyler – 200# Hang Power Clean
–  Megan – 145# Hang Power Clean
–  JoJack – 290# Hang Power Clean
–  Mike F. – 190# Hang Power Clean
–  Dustin – 1st Rope Climb
–  Chrissi – 100# Snatch
–  Scott – 115# Snatch

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