top of page

Family Day Throwdown

Hey all, as is tradition on Holidays, we tend to have team or partner wods with a little extra spice to them. When I programmed for this week originally, I had forgotten that it was Family Day tomorrow... so the week preview on Instagram needs a bit of tweaking for tomorrow only!

Come on in for either the 9:30am or 5:00pm classes and look forward to a tough couple of fitness tests!



WARM UP: Roxanne with burpees (mod to box step ups if not doing burpees) - if you want to add a bit of spice, then do jumping jacks for the whole song (i.e. in between the burpees!)

After the warmup, grab a partner who is around your skill level for the next two wods!

WOD1: Partner Double Grace

Share work with your partner as needed! One bar between the two of you, you can do 1 rep each or put in some multiples.

Rx: 60 reps of Clean and jerk @ 95/135

FG2: 65/95

FG1: Scale bar as needed

CP1: 115/165

CP2: 125/185

WOD 2: 16 min Cindy

This time, you'll alternate complete rounds with your partner (each round being 5 pullups, 10 pushups, 15 squats).

Rx: unassisted movements

FG: scaled pullups and pushups

CP: weight vest 12/20lb

bottom of page