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
Tuesday 09/08
Strength - Every 2:00 × 6 Sets
5-5-3-3-2-2 Push Press
Build based off feel
WOD - 12 min AMRAP
40 DU
12 Push Press (95/65)
8 T2B
Monday - Labor Day 09/07
8:00am CLASS ONLY TODAY
Partner WOD - 5RFT
400m Run (Together)
4 Rope Climbs
20 Burpees
20 DB Snatch (50/35)
Friday 09/04
Today is the last of our “summer Fridays” with the additional 7am class.
Labor Day - Monday 09/07 - 8:00am class only
Strength Day
Part 1 - Back Squat
Every 2:00 - 3-3-2-2
@ 8:00-14:00 build to a heavy single
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Snatch
Sets 5-8 = 1 Snatch
Build based off feel