New Year’s Eve Morning Event Schedule includes heats for Fran starting at the following times: 

8:00 am (Significant space available)

8:30 am (Most space available)

9:00 am (Almost full)

9:30am (Full)

*Please arrive 10-15 minutes before your scheduled time and get in a general warm-up with 3-5 minutes of running, rowing, jumping rope or jump on a bike followed by your [...]

Strength/Skill Development 

A. Sumo deadlift @ 2111. 8, 6, 4, 4. Rest 2 minutes b/w each.

B. Front rack reverse lunge @ 2011; 10-12 x 2.  Rest 60s b/w legs.

WOD

AMRAP in 5 minutes of:

15 kettlebell swing
10 kettlebell sumo deadlift highpulls
5 burpees

1 minute rest

AMRAP in 4 minutes same as above picking up where you left off

1 minute rest

AMRAP in [...]

Strength/Skill Development

A. Complete 4 rounds of:

1. Narrow grip high pull @ 2111; 4-6 reps

2. Ring dips @ 3111; 4-6 reps. (Add weight as able)

Rest 90s

B. Complete 2 rounds of:

Russian box step-ups @ 1010; 10-12/leg (hold dumbbells)

Rest two minutes b/w sets.

WOD

Complete 3 rounds of:

30s DB power snatch right arm

30s DB power snatch left arm

30s rest

60s [...]

Strength/Skill Development

Thruster: Complete 5 sets of 5 with 3 minutes rest b/w sets.

WOD

Complete 4 rounds of:

10 hang cleans (70-80% of a multi rep max NTE 135/95lbs)

7 high box jumps (NTE 35/28lbs)

for time.

Post best thruster, overall time, hang clean weight and box height.

NYE WOD Sign-up: Is now up in the gym.  We’re signing up in 30 minute [...]

Strength/Skill Development

 Back squat 8, 8, 6, 6. Rest 3 minutes b/w sets.

WOD

Complete 5 rounds of:

7 pull-ups (Adv: C2B)

9 OHS (~60-70% multi-rep max NTE 95/65lbs)

for time.

Post best BS x 8 & 6, overall time, OHS # & [...]

Reminder: Classes will be held at 6, 8 and 10am.  Open gym 11am-1pm.  NO EVENING CLASSES TONIGHT!

Strength/Skill Development

Shoulder press 8, 6, 4, 4. Rest 3 minutes b/w lifts for upper body mobility.

WOD

For time:
Row 20 calories
30 Burpees
30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
30 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
50 foot Sprint

General Rules:
Teams of four [...]

Strength/Skill Development

Power clean: Spend 12 minutes building to a heavy double.

WOD

AMRAP in 20 minutes of:

5 Power cleans @ 70%  today’s max NTE 145/100lbs

10 Toes to bar

15 Wall balls

This workout was last completed on 110422. 

Holiday Hours: 

Saturday (today) December 24th:  Open gym only at 6:30-8am and classes at 8am and 9am.  NO LATE MORNING OPEN GYM TODAY!

Monday Dec 26th [...]

My apologies for any inconvenience but sweat shirts will not be available for pick up until Wednesday early morning. There was a misunderstanding regarding holiday closings at Image 420 on the 23 & 26th.

Again, I apologize for any delay this causes for [...]