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500m row


Strength/Skill:

1. 500m Row x 2

2. 5 Rounds for reps

45 sec work: 30 sec rest

DU/SU

Metcon:

Festivus Workout

1. With a 7-minute running clock

30 Shoulder-to-Overhead (Rx 115/75 – Scaled 75/45)

*10 Air-squat penalty every time the bar is dropped

AMRAP with the remaining time of:

3 Toes-to-Bar / Knees-to-Chest

3 Deadlifts (Rx 205/145 – Scaled 165/115)

6 Toes-to-Bar / Knees-to-Chest

6 Deadlifts

9 Toes-to-Bar / Knees-to-Chest

9 Deadlifts

*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc).

2. Death By Chin Ups


WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna