TODAY: 7a and 9a ONLY
SUN + MON: CLOSED
TUES: OPEN GYM 9-12

“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)

Performed like the song: 1 Muscle Up… then 2 Jerks, 1 Muscle Up… then 3 Front Squats, 2 Jerks, 1 Muscle Up… and so on.

Post Time to Comments. Compare scores HERE.

Holiday Schedule…
TOMORROW: 7a and 9a ONLY
SUN+MON: CLOSED
TUESDAY: OPEN GYM 9a-12p

“Death By 10 Meter”
Minute 1: Run 10 Meters
Minute 2: Run 20 Meters
Minute 3: Run 30 Meters
Minute 4: Run 40 Meters…

Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. Your score will be the highest minute you completed in the first round. There is a 25 minute cap.

*Note:  We will be inside and running between two cones 10 meters apart (shuttle style.)

Post Rounds to Comments. Compare scores HERE.

8x800m, rest 2 minutes between sets

Rap is hosting an informal “Dude’s Night” this Friday. Starts at 6:45. There will be 3-4 team WODs that are tough but accessible. Even teams of 2 or 3 will be randomly selected on site. If you haven’t already, RSVP to [email protected] by Thursday night if interested in throwing down with some buds, brews and barbells.

Front Squat
3×3, ascending

“Never Let You GO”
2 Rounds:
20 Thrusters (75/55)
2 Legless Rope Climbs

Post Weight and Time to Comments.

“Open 14.4”
AMRAP 14:
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups

Post Reps to Comments. Compare scores HERE.

20 rounds
:30 on/:30 off

“Make You Mad”
In Teams of 3:
240 Calorie Bike
160 Burpees
80 Snatches (135/95)

Post Time to Comments.

Thank you to everyone who came out to support the Williams family and the McCrae James Williams Foundation on Saturday. We exceeded all expectations in terms of participation and fundraising. We had approximately 160 unique donors, raising nearly $15,000 for McCrae’s foundation which will continue to raise awareness of Good Samaritan policies across college campuses as well as warn against the dangers of Jansporting (aka backbacking, turtling or drunkpacking).

We are truly humbled by everyone’s generosity, support and love for the Williams family.

“Pillow Fight”
AMRAP 20
10 Chest to Bar Pull Ups
15 Box Jumps (30/24)
20 Pistols

Post Rounds to Comments. Compare scores HERE.

6 min for distance, rest 3
5 min for distance, rest 2.5
4 min for distance, rest 2
3 min for distance, rest 1.5
2 min for distance, rest 1