Holiday Hours

21
Dec

Holiday Hours

Dec.24 – 6am, 10:30am, 12pm
Dec.25 – Off
Dec.26 – Off
Dec.27 – OG + 10am, NO kids class
Dec.28-30 – Regular classes
Dec.31 – 6am, 10:30am, 12pm
Jan.1 – Off
Jan.2 – Regular classes

Pause Front Squats x3 (3 sec pause)
50-55-60-65-70%

Shoulder Press – 5RM

Cashout – something super fun!

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25 Responses

  1. Hannah

    M+WU+350m row
    Group mob

    Pause front squats x3, 3 sec pause
    55-65-75-80-85lb

    Shoulder press 5RM
    45-50-55-60 @ 2 reps

    Cashout: I was very surprised this morning. I guess you could say I was thunderstruck.

  2. Got to squeeze in one more WOD before heading back!
    Front squats 3 sec pause with Bre
    85-95-100-110-120#
    I love the pause!

    5RM Shoulder press
    45-50-55-65#PR!
    Previous 1RM was 67# 🙂

    Fun cash out 🙂
    Then smashed Heather and was smashed by Kevin. Thanks haha

  3. WUx1 + 350m row

    Pause Front Squats x3 (3 sec pause)
    50-55-60-65-70%
    135-145-155-165-185

    Shoulder Press – 5RM
    65-75-80-85-90-95

    Cashout – Fun

    Great work am’ers!

  4. Trent

    Pause Front Squats x3 (3 sec pause)
    135-140-150-165-180

    Shoulder Press – 5RM
    75(wu) 95-115-125-135(form started for fall apart)

    Cashout – Its not as bad as it use to be, Next time it should be Fun x2??? any takers??

  5. Laura

    M+WU+350m row
    Group mob

    Pause front squats x3, 3 sec pause
    55-65-75-80-85lb

    Shoulder press 5RM
    35-45-55-60(3)

    Cashout fun 😉 thanks Shane!

  6. John

    Mob, WU, 350m row
    Group mob

    Pause front squats x3 (3sec)
    75 – 85 – 95 – 100 – 105

    Shoulder press 5RM
    45 – 65 – 75 – 80

    Pushed through the cash out…

  7. Steph H

    Mob
    WU x1
    350m Row

    Group Mob & WU

    Pause Front Squat x3
    WU @35#
    65-70-75-85-90#

    Shoulder Press x5
    35-45-50-55-60#

    Cashout:
    “Fun Burpees” to Thunderstruck

  8. Baukje

    Pause Front Squats x3 (3s pause)
    45# WU – 65# – 70# – 80# – 85# – 90#

    Shoulder Press 5RM
    35# – 45# – 50# – 55# – 60# (x4 almost!)

    Cashout: “Fun…”
    It stuck me like thunder!

  9. Gilles

    mob wux1+ 350 m row
    group mob +wu
    pause 3 sec front squat
    135×3 145×3 155×3 165×3 185×3
    shoulder press
    65×5 75×5 85×5 95×5 105×5 110×2

  10. 3 second pause Front Squats X 3

    160-175-190-205-225

    Shoulder Press X 5

    115-135-155-175-195

    5# PR for 5RM Shoulder Press over Jan/2015

    Cashout – Fun times!

    Thanks for the class Steph! Fun sharing the bar tonight Kevin and Lance!

  11. Cara

    Pause front squats x3
    95-115-135-145-155#

    Shoulder press 5RM
    45-65-75-85-95# – only got 4 reps at 95# but that was my old 2RM so PR for reps

    Cash out: fun
    Good times, thanks for the class Steph!

  12. Marcel

    Pause front squats x 3

    115-135-155-165-175#

    Shoulder press 5RM

    75-85-95-105-115# Could’ve done 120 I think.

    Cash out: fun

    Good times, thanks for the class Steph!

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