Friday WOD
PREWOD:

Row 500 or Run 400

Pistol 3 x 10

Use support as needed

30 V-Ups

STRENGTH:
Front squat   5@75%
Front squat   3@85%
Front squat   1+@95% AMRAP
Pendlay Row   5 @75%
Pendlay Row   3 @85%
Pendlay Row   1+@95% AMRAP
METCON:
Friday WOD

15 Wall Ball 20/14

12 Box Jump 24/20

9 Chest to Bar

Rounds in 10

AMRAP

Holiday Schedule and Sweatshirts
Christmas Holiday Schedule: December 23- Normal December 24- 9 and 10 AM Only December 25- Closed December 26- 9 and 10 Only December 27- Normal Saturday 9 and 10 AM  New Years Schedule: December 31- 6:00, 9:30, 12, 5 PM January
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Massage Special!!!
It has been a rough couple weeks! You need a massage to get recovered!!!! Silviana is taking a few months off and is offering a weekend special on Massages $45!!! This is a stupid good deal and if you talk to anyone that has had her work on them she is GREAT! It is for this Saturday and Sun
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