Saturday - Monday, December 19th - 21st

COVID-19 Message: If you are not feeling well or having any symptoms - Please do not come to the gym. Stay home and consult your primary care provider. If you test positive and have been at the gym - you must inform Joe, Eric or Bobby so we can participate in the appropriate COVID-19 protocol and response. Thank you so much for your trust and support!

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Super Saturday

Jorge

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

In memory of U.S. Coast Guard Chief Petty Officer Fernando Jorge.

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Sunday

Sunday Funday @ 7 am —> Everyone is welcome - even non members!

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Monday

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Single Arm Over-head KB Waling Lunge Steps x 20

KB Russian Twist x 20

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Practice: Butterfly Pullups

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Strength: OTM x 10 minutes

8 Back Squats ~ Taken from the floor

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WOD: 8 Minute AMRAP

start with 3 burpees then,

Max Rep Squat Clean into Thruster 165/100#

**Top of each minute athlete performs 3 burpees

***Score = total Squat Clean Thrusters