WOD Tuesday December 5th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. 

The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 2 Rounds: 45 sec plank, 10 Vertical Jumps

1. Every 90 Seconds for 9 Total Sets (13:30 total minutes):

Strict Press: 3, 3, 3

Increase weight

Push Press: 3, 3, 3

Increase weight

Jerk: 3, 3, 3

2. As many Rounds as possible in 16 minutes:

4 Hang Cleans (Squat!)

20 Double Unders

4 Pistols Per Leg

20 Double Unders

4 Wall Climbs

WOD Thursday April 13th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans

  1. Every 90 seconds for 10 Sets:

1 Clean + 1 Hang Clean + 1 Jerk

2. 10 Rounds for Time:

2 Handstand Push ups (Hard!)

4 Pistols Per Leg

6 Kettlebell Swings

WOD Thursday May 12th

Tonight at 7 p.m. FIRST NUTRITION MEETING! Learn how to get the results you want by putting the right foods in your body! $5.00 per person. 

Lots of Events coming up!

Warm up: 8 strict toes to bar, 30 sec plank hold, 8 push ups, 30 sec plank hold

  1. Bench Press: 10, 10, 10

2. “Mary”

As many rounds as possible in 20 minutes of:

5 Handstand pushups

10 Pistols

15 Pullups

Gymnastics Club:

Warm up: 30 sec HS hold, 10 jumping air squats, 50 Hollow rocks, 50 Superman rocks

Strength/Skill: Skin the cat w/ partner, 10 x Archer Rings, HS walk work, Pistol form work

Workout:

10 Ft HS Walk

8 Pass Throughs

6 Pistols

4 Kettlebell one-arm overhead squat