Warm Up:
2 rounds
10 Cal row
5 strict pull up or banded strict
10 Squats
5 Empty bar press

Strength 12 Minutes
Every OTHER minute on the minute
10 Strict presses.
This is going to end being 60 presses in 12 minutes. Test out the weight before you start. 50 percent of 1 rep max.. 60 percent maybe?

WOD- “Detox”
Let’s get all this holiday food and drink out of our system.
30 Minute Amprap
20 Cal on any machine Switch it up
20 Burpees over your bar
1 Sled Push Down and Back (100m)
10 Deadlifts 135/95
10 Power cleans 135/95
*pick a weight you can touch and go or do fast singles.
use one bar only with one weight, deadlifts should be light and fast.

Happy New Year!
Ready to get serious about your nutrition? We still have a few openings left. Click here for details.

We have options today!
If you missed yesterdays New Years Day workout you can do that. It will be on the board.

If not let’s get some good old fashioned CrossFit work in.

Warm up
Coach Jordon’s Choice

Strength 12 minute EMOM. Switch between DB bench press (or floor press if we are short benches) and backsquats. Partner with somebody who is using the same weight as you so you can alternate.
Even Mintues 5 back squats… 75 to 80 percent
Odd minutes 10 Db bench presses.

You will have about 10 minutes to recover then get after this nice little 5 round wod

5 rounds for time
15 Wall Balls 30/20
14 Alternating DB snatches 70/50
200 M Run

New Year. New Opportunities. New Goals.
All a fresh start starting today. You DO NOT need it to be a
Monday to start something new.
Start now, don’t wait!!
AND WE ARE OPEN TODAY FROM 9am to 11am and 4pm to 8pm!!!

Warm up:
5 Minutes Bike! the 2 rounds 5,10,15 pull ups, push ups, squats

Weighted Vest Wod (vest optional)
Chipper
Run 800m
10 devil press 50/35
20 Tire flips (team up on a big tire, or flip a smaller bus tire solo)
30 Pull ups
40 Burpees
50 Kb swings
60 calories on any machine
70 Walking lunges with a hammer over your head (35 each leg)
80 Hammer hits on a tire (try to do 40 each hand if you can)
90 squats
100 meter sled push
run 800 m

Happy New Year from all of the TH coaches!!! We hope you stay safe as you celebrate another year put in the books.
All of us can’t wait to see what 2020 will bring
for each and every one of you!!!
May 2020 be the year of the biggest gains yet!!

“New Years Ball”
50 Double Unders or Singles
35 Sit-ups
30 Burpees-to-Target
25 Box Jumps 24/20 Or Step Ups
20 Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
50 Double Unders Or Singles
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
50 Double Unders
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
20 Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
25 Box Jumps 24/20 or Step Ups
30 Burpees-to-Target
35 Sit-ups
50 Double Unders or Singles

New Years Eve Tomorrow Hours are
5am to 2pm. Regular classes at regular times with open gym in between those classes.

Bringing Metcon Monday back this week.
3 wods, back to back to back.

Warm up
3 rounds (build up in weight each round to your first weight so you are ready for the wod)
5 snatches
5 clean and jerks
5 thrusters
Run 100m


Wod 1
8 Minutes-
8 Power snatches 95/65
8 slam balls
Rest 5 minutes

Wod 2 (add weight to your bar)
9 Minutes
9 Thrusters 115/75
9 Pull Ups
Rest 5 Minutes

Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200