M 23rd - Regular Classes - 7:30PM - MTM Holiday get together at the Barrel Room T 24th - 10AM - 12 Days of Christmas (No other classes) W 25th - CLOSED R 26th - 9-11AM Open Gym F 27th - 9-11AM Open Gym S 28th - 9-11AM Open Gym Due to the mid-week nature of Christmas our schedule next week will be pretty limited. Sorry for any inconvenience - and please remember that you're always welcome to do 100 Burpees for time in the comfort of your own home. 5RM Back Squat WOD 200m

Hooray for the end of the week! It's been challenging at times, but so worth it. The Holidays are here. WOD 20 AMRAP 11 - 10m Shuttle Sprints 15 KBS (1.5/1p) 6 SA Farmers Carry (1.5/1p) 8 Burpee Box Overs (24/20 Athlete 1 Does the Sprint and the Swings, Then Athlete 2 does them. Then Athlete 1 does the carry and burpee box Overs, Then athlete 2.

Finish the week strong! 12 OTM - Alternating 2 Muscle Ups (6 Burpee Pull Ups) 10 Barbell Rows (135/95) 50 Plank Shoulder Touches Lift 10 Min to Establish 1RM Squat Clean Thruster WOD 3 Rounds (FGB Style) 1 Min Stations - Push Jerk (135/95) - Power Cleans (135/95) - Muscle Ups - Row (Cals) **Rest 1 Min**

The cold is hard. It brings out the toughness in us all. That's a good thing. Embrace it. WOD 100 Squats 90 KBS (1.5/1p) 80 Push Ups 70 Box Jumps (24/20) 60 V-Ups 50 Wallballs 40 DBSn (50/35) 30 HSPU 20 T2B 10 Wall Climbs

Why wait? What is it about Tomorrow or Next Week or Next Month that is going to make THIS time the time you actually get your act together? All diets start on a Monday - is a common saying in the fitness industry. But why? Why do you need to dig your hole even deeper in the time between now and then? Why make it harder? It's that kind of month. It's easy to just throw it away and say "I'll get started on Jan 1". But that's just dumb. It makes no sense. NOW is the time

Welcome to a brand new week! A couple of announcements: M 23rd - Regular Classes - 7:30PM - MTM Holiday get together at the Barrel Room T 24th - 10AM - 12 Days of Christmas (No other classes) W 25th - CLOSED R 26th - 9-11AM Open Gym F 27th - 9-11AM Open Gym S 28th - 9-11AM Open Gym Due to the mid-week nature of Christmas our schedule next week will be pretty limited. Sorry for any inconvenience - and please remember that you're always welcome to do 100 Burpees for time in t

The final Friday the 13th of the year. Nothing spooky about that! Lift 5x3 Bench - 60% and increasing each set WOD in 5 Min Windows 1k Row Max Strict Press (95/65) - Rest 2 Min - 30 Burpee Box Jumps (30/24) Max Push Press (135/95) - Rest 2 Min - 21-15-9 Air Squats + Sit Ups Max Push Jerks (185/125) - Rest 2 Min - 50 Wallballs Max Push Ups

End of the week in sight, strong lifts and killer workouts behind us. Let's get it! WOD 5 Rounds 50 Double Unders 30 Lunges 15 Pull Ups 10 Hang Power Snatches (95/65)

It's one of those weeks. One of those times. It's up to you. Do you have the fight? The desire? The will? It's ok if you don't, you can just cruise through these workouts and you'll be just fine. But if you really commit - really give it your all - this is one of those weeks that separates. It's time to jump levels. Show up, warm up, be smart, eat well, recover hard. Jump levels. Lift 10-7-5-3-1 Deadlift (for max weight at each set) Acc Work 3 Rounds 18 Back Rack Re

AMAZING Job yesterday on the 1RM Back Squats! Plenty of PRs, great positions, and most importantly HONEST HARD EFFORT from everyone! 15 OTM - Alternating 15 Wallballs 20 Hollow Rocks 20 SA KBS WOD 3 Rounds 20 Pull Ups 20 Box Jumps 20 Thrusters (75/55) - Rest 4 Min - 6 Rounds 10 T2B 10 Ring Dips 10 Thrusters (75/55)