WOD for Thursday, 1/14/16: EMOM for 16 minutes: ODD: 3 back squats w/ 3 second pause EVEN: 10 handstand push-ups

WOD for Wednesday, 1/13/15: 3 rounds: 750m row 30 sit-ups 25 pull-ups 2 minutes rest

WOD for Tuesday, 1/12/15: 18-15-12 front squats (155#/105#) ring dips

WOD for Monday, 1/11/16: AMRAP for 10 minutes: 30 double-unders 15 power snatches (75#/55#)

There will be no 6:15pm class this evening (1/8) due to our CFA party!

WOD for Friday, 1/8/15: 50 front rack lunges (75#/55#) 20 muscle-ups 40 lunges 10 muscle-ups 30 lunges 5 muscle-ups

WOD for Thursday, 1/7/15: EMOM for 14 minutes: ODD: 10 push press EVEN: 15 sit-ups

WOD for Tuesday, 1/5/16: 4 rounds: AMRAP for 2:00: row for calories AMRAP for 1:30: burpee box jumps (24″/20″) AMRAP for 1:00: C2B pull-ups 1 minute rest

WOD for 1/4/16: 4 rounds: 15 front squats (115#/85#) 20 kettlebell swings (53#/35#)