Anaheim X-Cel

What doesn’t kill you... Pause front squats (hold 2 seconds ) 5 sets of 3... 3 rounds Row 1000m 30 hang clean and press (95/65) 20 wall balls 10 toes to bar

Blue moon madness ! Part A: 7T2bar plus a squat clean Every 1:30... Part B- 3 rounds 80 single JR 30 alt db snatches 20 v-ups 15 pull ups 10 kb swings

Stop wishing for it and start working for it! Part A: step back lunges 4 sets of 10... Part B: 15 pull ups 15 dips 25 thruster 1000m row 25 thrusters 15 dips 15 pull ups Part C: intervals Wall sits Planks

Let it rain! Warm up: 3 rounds 75 singles 10 kb swings... 10 banded good mornings Part a: bent over row 5 sets of 8 Part b- 31 db Push Press 31 Pull-Ups 31 db Snatches 31 Sit-Ups 31 Toes to Bar 31 Push-Ups 31 Box Jumps 24/20 31 Dips 31 Double Unders (93 Singles) 31 db Thrusters 31 db Renegade rows 31 Pike press (15 hspu) 400m Row

Bringing it back by request! NEW YEARS SPECIAL !!! LETS START THE NEW YEAR RIGHT! - %50 off your first month... - Meal Plan - Unlimited Classes - Nutritional Advice (Discount on Supplements) - At Home Workouts - Monthly Check ins **Bonus Offer** Lose 15lbs your first month and it is FREE! *New Members Only

REMINDER: We will be closed tomorrow ! We wish everyone a great ending to 2017 and an even better beginning to 2018. We will see you all on Tuesday!

We will be closed Christmas Day. ( Monday the 25th) Happy holidays to all! We wish everyone nothing the best.

Sometimes we just have to get down!

Let the fun continue. See you all tonight Part A Sumo DL high pulls 5 x 5... Part B 5 sets: Seated DB Strict Press X 6-8 reps DB lateral raises X 8-10 reps Rest 1-2 minutes Part C 15 minute max rounds inch worm + 2 jump knee tucks 5 reps renegade rows 10 reps 10 bar dips/box dips 20 reps push ups 10 reps pull ups 5 reps run 200 meters

Let’s keep this party going! Bench press 5 sets of 12... Row 500m Then 4 rounds of 10 push press 20 push ups 30 leg lifts Followed by 500m row Now is the time !

Too much turkey?? Me too! Let’s get back to kicking butt and taking names Part A: Bent over row 6 sets of 6 Followed by unbroken pull-up max... 50-40-30-20-10 Heavy kb swings Sit-ups

Pre thanksgiving day fun! Reminder that we are having a 6 am class for thanksgiving and the. Will be closed Thursday Friday and Saturday. Workout ... Perform 8 reps of a squat clean to a push press. Heavy loads so rest. Every 5 minutes, for 20 minutes (4 sets): Row 400m(300 for intermediate) 10 DBThrusters 25’ OH DB WOD In a 9 minute window: 20 Box Jumps (24/20) 16 dbSnatches 15 Box Jumps 16 Snatches 10 Box Jumps 16 db Snatches 5 Box Jumps Max reps power cleans (185/115)

Ready , see , go! Heavy shoulder press 10 sets of 1 Followed by 5 walk outs... 3 rounds for time: 30 Hang Power Cleans 105/75 30 Ball slams 30 Cal Row When done 150 sit ups