12/29/2025 - 1/4/2026

ANNOUNCMENTS

1) New Programming Cycle

-New program cycle will begin Jan 5th. For now we just hanging out, doing some general workout to keep moving through the holidays.

2) New Years Schedule

Wed Dec 31 (NYE): Normal Schedule EXCEPT 630pm Cancelled

Thurs Jan 1: 12pm Group Class ONLY

Thanks to everyone who made 2025 a great year. I appreciate yalls dedication to the gym day in and day out. See yall for the New Year Day Noon Class.

MONDAY

A) EMOM x 8

Min 1: 10 PVC Pass Through (ext/int alternating sets)

Min 2: 10 Burpees

+

B) 5 Rounds

60sec DB Chest Press

300/250m Row

Rest ~60 Btwn Sets

+

C) 5 Rounds

14 Seal Row

14 Alt Arnold Press

+

D) 100 Suitcases for time

6min Cap

TUESDAY

A) 15min Amrap

8/arm KB Frog Deadlifts

8/side Overhead Reverse Lunge

4/side KB Power Cleans

+

B) Every 1:15 x 21 sets (22min 20s)

Min 1:14-16 Front Rack KB/DB Step Ups

Min 2: 8-10/side Banded Clam Shell Side Plank Thrusts

Min 3: 13/10 Echo Cals

WEDNESDAY

630pm Cancelled. Have a Great New Years.

4 Sets

A1) 7 Barbell Strict Press*

*2 sec pause at the top

R~60s

A2) 8-10 Strict Pullups

R~60s

A3) 10 Weighted Dips

R~60s

A4) 100m Heavy Farmers Carry

R~60s

+

B) 8min of Abmat Situps

20sec of work

10sec of rest

THURSDAY

ONLY NOON MEGA CLASS TODAY!

Teams of 4

Pair A) 1 Pair completes 6 Rounds Total*

350/275m Row

12 Burpees

*Alternating Rounds

Pair B) 1 Pair Completes the Following

120 Burpees Box Jump Step Down

***A & B have a 15min Cap

+

C) After both teams are done move onto...

8x400m Run

***Part C is capped when the clock hits 31min

+

D) After run is complete move onto...

400 Wallballs*

*Two members working at a time

FRIDAY

4 Sets

A1) 12 Inc Db Tricep Skull Crushers @30X1

R~60s

A2) 12 Standing Barbell Tri @30X1

R~60s

+

4 Sets

B1) 10 Spiderman Push Ups > Push ups @30x2

R~60s

B2) 12 Spiderman Kb Curls @30X2

R~60s

+

C) 50 (each) Strict Knee Raise with partner back support

slow lowering down

SATURDAY

8am Class

Snatch Tech and 30min EMOM

9am CONDITIONING

A) 5 Rounds

12 DB Curls

10/8 Cal Echo

12 Demon Press

12 Anchored Sit Ups

*15in Cap

+

B) 5 Rounds

15 KB Push Press

100m Run

10 Burpees

*15in Cap