Thursday, December 11 2025

**Important Update**

The heating system in the gym is currently down while we wait for a replacement part, which is expected to arrive by Thursday evening. In the meantime. Please plan to dress warmly for your workouts over the next couple of days!!

Thank you for your understanding and flexibility, we appreciate you!!

Strength: Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 3 reps @ 60-65%

*Set 5 – 2 reps @ 70-75%

*Set 6 – 1 rep @ 80-85%

Rest 2 minutes between all sets

Metcon: Option 1:

Five sets for times of:

3 Wall Walks

6 Back Squats @ 65% of 1RM (bar comes from rack)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Option 2:

Five sets for times of:

3 Wall Walks

6 Front Squats @ 65% of 1RM Clean (bar comes from ground)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Goal = <15 Minutes

Cap = 18 Minutes

Rx+ Loading:

70/50lbs Snatches