Friday, Dec. 11, 2015

Upcoming Events

Christmas Party – Dec 19th  (address will posted on the board next week)

Hump For Our Vets – Jan. 23rd  We are proud to have this fundraiser for the Veterans Council of IRC. It will be a weighted hike with fun activities along the way. All proceeds will go directly to Veterans Council of IRC. So please sign up and show your support.


Warm Up: 2 rounds

  • 10 Goblet Squats
  • 10 Lunges
  • 10 Iron Cross
  • 10 Scorpions

Strength/Skill:

Every 2 min for 6 min – 5 Back Squats @ 80% of Monday

WOD: 3 Rounds

20 OVH Lunge 45/25

15 KB Swings 45/35

10 HRPU

5 Snatch 95/65