12.19.25 Workout of the Day

843 Holiday Party
Our annual Dress to Impress Holiday Party will be held tonight at Poseidon at 8 PM. All members, friends & families are all invited. Discounted drinks & food will be available all night for us. Step & Repeat pictures will be taken from 8:00-9:30 PM.

Friday & Saturday Class Schedule
Friday: Full schedule with combined 515 PM classes due to Holiday Party.
Saturday: 6 AM class & 7-930 Open Gym.

Pre-Order Hoddies
Our annual pre-order hoodie signups are on the gym whiteboards. This year we're offering multiple hoodie types & colors. Deadline for order is this Saturday.

Gym Equipment Maintenance
All machines, barbells & GHD’s have been serviced the last two days. Please continue to treat all equipment with tender love & care.

Barbell
Strength
Front Squat
10x3, building

Conditioning
EMOM 15
Minute 1: 10 Power Snatch (95/65)
Minute 2: 12 Bar Facing Burpees
Minute 3: :30 second max bar muscle ups

Interval
Conditioning
EMOM 30
Minute 1: 14 Alternating DB Snatch (50/35)
Minute 2: 15 V-ups or abmat sit-ups
Minute 3: 8 Strict Pull-up
Minute 4: :40 HS Hold or 4 Wall Walks
Minute 5: 100 m sprint