Friday February 23

Wod for all classes today is the wod listed at

Normal class hours at 5am,6am, 10am

THEN starting at 4pm.. come out and throw down with your gym mates at Friday night lights. No structured class, we will be running heats of the open workout until everyone is through. Everyone who goes will have a judge counting for them. Standards will be strict! its that time of the year. Half reps don’t count.


Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
(Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbel