WOD Friday January 5th

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 30 seconds of plank hold, 10 Push ups, 10 Double legged mountain climbers

1. Bench Press: 5, 4, 3, 2, 1

*Increase weight as you go

2. As many Rounds as possible in 20 minutes:

20 Handstand Push ups

20 Hang Power Cleans

20 Push Press

20 Back Squats

*same weight for the whole workout. NOT Heavy*

WOD Friday December 15th

The last class today is at 5pm. So the gym closes at 6pm.

Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House. 

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

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

Warm up: 2 Rounds: 30 sec plank, 5 Push ups

1. Every 90 Seconds for 8 Sets (12 minutes):

2 Bench Press (sets across at a moderately heavy weight)

2. 2 Rounds For Time:

20 Handstand Push ups

40 Sit ups

20 Overhead Squats

40 Kettlebell swings