Tuesday 09/01
Body Armor - 4RNFT
50ft Low bear crawl
10 Single leg glute bridges
40 Flutter kicks
20 Banded bicep curl
WOD - 3 RFT
30 Wallballs (20/14)
30/24 Cal Row
30 Sit Ups
Monday 08/31
Next Monday (09/07) for Labor Day we will have only 1 class at 8am.
This Friday will also be the last day with our additional 7am class.
Strength - Every 2:00 × 6 Sets
3 Bench Press
Build based off feel
WOD - For Time
21-15-9
Pull Ups
Box Jumps (24/20)
KB Swings (53/36)
Burpees
Friday 08/28
Today and next Friday (09/04) we still will have a 7am class !
Labor Day - Monday 09/07 - 8:00am class only
Strength Day
Part 1 - Every 2:00
10 × 3 Front Squats
@ 70-75% of 1 RM
Part 2 - OTM x 10 Sets
1 Clean & Jerk
Build based off feel
Thursday 08/27
Strength - Every 2:00 × 6 Sets
3 Deadlifts
Build based off feel , Tap&Go sets
WOD - For Time
800m Run + 750m Row
400m Run + 500m Row
200m Run + 250m Row
Wednesday 08/26
Body Armor - OTM x 4 RDS
:20 Side Plank ea.
15 Russian KB Swings
10 Seated Wall Angels
WOD - 4RFT
25 Sit Ups
15 Box Jump Overs (24/20)
100m Farmers Carry (53/36)