Tuesday 09/15

Strength - Every 2:00 × 6 Sets

• 3-3-3-2-2-2 Front Squats

• Build based off feel

WOD - 3RFT

21-15-9

• Pull ups

• DB Goblet Squats (50/35)

• 3x DU (63-45-27)

Monday 09/14

Schedule reminder - now that summer is over the only days we have 7am classes are Tuesday , Wednesday , and Thursday.

Strength - Every 90s x 7 Sets

• 1 Power Clean + 1 Hang Power Clean

• build based off feel

WOD - 4 RFT

• 5 Power Cleans (185/125)

• 400m Run

• 10 HSPU

Friday 09/11

May we never forget those who lost their lives 25 years ago on this tragic day. We all remember where we were and how it affected us, our family, and closest friends.

Body Armor - 4RNFT

• 15 Hollow Tucks

• 10 Plate halos ea. way

• 50m KB Suitcase carry ea. arm

WOD - For Time “09/11”

• 2,001m Row

• 110 Alt. Box Step Ups (50/35) - number of stories climbed by those brave firefighters

Thursday 09/10

Strength - Every 2:00 × 6 Sets

• 3-3-3-2-2-2 Deadlifts

• Build based off feel , tap & go sets

WOD - For Time

10-9-8-7-6-5-4-3-2-1

• Deadlifts (185/135)

• Push ups

• C2B

Wednesday 09/09

We’re going to move our “strength day” to today instead of Friday.

This Friday we will be completing a 09/11 memorial workout. All regular classes will be on.

Part 1 - Every 2:00

• 5 × 5 Front Squats

• @ 65-70% of 1RM

Part 2 - OTM x 10

• 1 Clean

• Begin ~ 60-65% and build based off feel