Overhead Squat: 15 Min to build to heavy 5 Dead Arm: AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

Dopamine: 5 Rounds, On the 5:00: 30/21 Calorie Row 30 Shuttle Sprints (10 Meters)

Christmas Schedule: Monday, Dec 24: 10:30am, 11:30am, 12:30pm Tuesday, Dec 25: CLOSED Wednesday, Dec 26: Normal Schedule Belly Flop: 21-15-9: Box Jump Overs (24/20) Power Cleans (115/80) Chest to Bar…

Today, we will be doing “The Germans” in honor of Josie and Julian. Two years ago, Julian got transferred to Cincinnati for work, and unfortunately, I couldn’t convince them to…

As the Christmas approaches, please be aware of schedule changes: Christmas Eve: 10:30am, 11:30am, and 12:30pm ONLY Christmas Day: Closed Joker: For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Round Trip: 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round.

Power Snatch: 15 Min to find heavy 5 Play Ball: 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

Crash Course: AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Row (30/20 Calorie Bike) 30 Chest to Bar Pull-ups 20 D-Ball over Shoulder (moderate-heavy)