Monday - New Years Eve

The gym will be open from 4:00pm - 6:00pm.  Just so we are clear as to what “Open Gym” means for tomorrow.. here is the WOD to celebrate the New Year.  The gym will be open at 4:00 and a warm up will be posted on the whiteboard.  I will be there to help you get warm and get started on the WOD.  You are free to do any extra work you would like and start the WOD at whatever time you would like as long as you leave enough time to finish your workout as the gym will close at 600.  We are doing our best to accommodate as many people as possible with our limited schedule tomorrow!!!

Friday 12/28

“Open 11.1/14.1”

Amrap 10

30 double unders

15 power snatch 75/55

Thursday 12/27

Wod

Partner Rowing

5000 meters

Split meters however

Resting partner alternates between plank and handstand hold

Strength

5 supersets 

5 bench press

5-10 strict pull ups

Wednesday 12/26

Regular Schedule for the rest of the week!

Wod

Part 1

Amrap 12

20 wall ball 20/14

10 box jump 24/20

Rest 5 min

50-40-30-20-10

Russian kettlebell swing (pick load)

Abmat sit up 

Monday - Christmas Eve

We only have one class today at 8:30.  The gym will open at 8:00.  We will go over the workout and warm up at 8:30.

Wod

For Time - Split reps with partner throughout the whole workout

Part 1:

Partner Murph

Then immediately into

Partner Isabel and Grace “IsaGrace”

Friday12/21

“12 Days of NorBeau Christmas”

We will run a regular schedule all day, however, if you can make it to 6:00pm we will doing the Wod as a community.  Christmas party to follow!! 

Thursday 12/20

Wod

For Time

400m run

80 dumbbell snatch 50/35

60 single arm dumbbell push press 50/35

40 box jump over 24/20

400m run