Wednesday 10/14
All classes on today
Tomorrow - 10/15 - no 8:00am
Strength - Every 2:00
4-4-3-3-2-2 Front Squats
Build based off feel
WOD - 3 RFT
5 Wall walks (6 shoulder taps = 1 WW)
10 Hang power cleans (135/95)
30 Air squats
Tuesday 10/13
No morning classes today - all evening classes will still be on
Tomorrow (Wednesday) - normal schedule
Thursday - No 8:00am class
Please assume that if we don’t specify days/times all other classes will still be on as usual.
Strength - 4RNFT
6-10 Strict Pull ups
:20 Side plank ea.
WOD - 3 RFT
800m - 400m - 200m
25-15-10 T2B
75-50-25 DU (singles= 125-75-50)
Monday 10/12 - please read
Today - all classes on
Please take note of a few class cancelations due to us being away. We appreciate your understanding and apologize for any inconvenience. All evening classes will still be on.
Tomorrow - Tuesday 10/13 NO morning classes
Thursday 10/15 - NO 8:00am
Monday 10/19 - NO morning classes
Strength - Every 2:00 × 6 Sets
5-5-3-3-1-1 Bench Press
Build to a heavy single
WOD - 15 min AMRAP
15/12 Cal Row
15 Burpee Box Jumps (24/20)
15 KB Swings (53/36)
Friday 10/09
Monday - Columbus Day - full schedule. All classes on!
Strength Day
Part 1 - Every 2:00
7 × 5 Back Squats
70-75% of 1 RM or 5-10 lbs heavier than last week
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Cleans
Sets 6-10 = 1 Clean
Build based off feel
Thursday 10/08
Body Armor - OTM x 4 RDS
15 Banded good mornings
50 ft Handstand Walk
20 Banded Tricep pull downs
WOD - 20 min AMRAP
100m Front Rack KB Carry (50m ea arm)(53/36)
40 DU
400m Run
15 KB swings (53/36)