Most Recent Benchmark was KAREN on Oct 12,2018 (68 days ago)

Wednesday Dec 19,2018

Happy Birthday Louise

FRIDAY DECEMBER 21st-NO 5 or 6 PM. Gym Christmas Party at 6 PM. Bring your friends to watch Elf and bring a dish to share if you can!  

MONDAY DECEMBER 24th (Christmas Eve): 7:30 AM CLASS and 8:30 AM OPEN GYM only.  


DECEMBER 26th: 8:30 AM and 6 PM ONLY.  

Metcon: METCON 12/19/18Skill: SKILLCON 12/19/18Warm Up: WARM UP 12/19/2018

METCON 12/19/18

Metcon: Time-Rx3+
5 Rounds For Time:

Pistol-12 Alt Reps
Hang Powerclean-24 reps (115#/75#)
Double Unders-48 Reps

Goal: Sub 16, CAP at 20 minutes.  

Tip: This is a longer duration workout, don't sprint out of the gate. Set a consistent pace from the beginning and try to keep moving. If you are scaling the pistols, make sure to choose a modification that challenges you.  

Rx+: 125#/85#
Rx: As written
Rx2: Sub pistol to band or box, 95#/65#,  lateral hops
Rx3:  Sub lunges or air squats, 75#/55# or DB pair, singles

1st16:58 Julia Today!
2nd4 rounds 27 reps 2Jessie Today!
1st15:38 Charles Today!

Charles15:38 Rx
Julia16:58 Rx
Jessie4 rounds 27 reps Rx2 pace felt okay, could have been faster. still happy w it
IanDNF Rx 4 rounds plus 12 pistols
Katheryn8:30am...3 2 1 GO!
Heather Lo8:30am...3 2 1 GO!
Rhea8:30am...3 2 1 GO!
Kai8:30am...3 2 1 GO!
Scott B8:30am...3 2 1 GO!
Andrew S8:30am...3 2 1 GO!
Luis M8:30am...3 2 1 GO!
Lance8:30am...3 2 1 GO!

Julia 8:14pm