Tuesday 02/10

All classes on today

Tomorrow- Wednesday 02/11 - NO evening classes (morning still on)

Reminder as well … please bring your dry workout shoes to change into so that salt, snow, and wet footprints don’t track through the gym, we would love to keep our floors as clean as possible, thank you!!

Body Armor - 4 Rds OTM

• Min 1 - 6 DB RDLs each leg

• Min 2 - 10 Kneeling DB Press ea arm

• Min 3 - :45 Plank

WOD - 15:00 AMRAP

• 15/12 Cal Row

• 10 Alt DB Front Rack Reverse Lunges (50/35)

• 5 Alt Devils Press

Monday 02/09

TODAY - NO 5:15am CLASS

All other classes on!

This Wednesday - No evening classes

Strength - OTMx10

• 1 power clean

• @ 75-80% of 1RM

WOD - For Time

3 Rounds :

• 30 Sit ups

• 15 Hang Power Cleans (115/85)

2:00 Rest

1 Round

• 30 T2B

• 15 Hang Power Cleans (185/125)

Friday 02/06

This Monday 02/09 - NO 5:15am.

All other classes this day will be on.

Strength day

Part 1- Every 2:00

• 10 x 3 Back Squats

• @80-85% of 1RM

Part 2- Every 90s x 10 Sets

• 1 Squat Clean + 1 Hang squat clean

• Build to a heavy unbroken complex. Begin ~ 65% of 1RM Clean

Thursday 02/05

Please note the following class cancelations:

This Monday 02/09 and next Monday 02/16 there will be NO 5:15am class

Wednesday 02/11 we will be closed for the evening (NO 4:30pm, 5:30pm & 6:30pm)

All other classes will be on

Body Armor - Alt OTM x 4 RDS

• 10 Barbell Good Mornings (add weight)

• Side plank :20 each side

• 12 DB Standing skull crushers

WOD - 12min AMRAP

• 21/18cal Row

• 4 Wall Walks (1WW = 6 Plank shoulder taps)

Wednesday 02/04

Strength - Alt OTM x 10 mins

• 6-10 Strict Pull ups

• 5 Deadlifts @ 60-65% of 1RM

WOD - 5RFT

25-20-15-10-5

• KB Swings (53/36)

• Box Jump Overs (24/20)