Monday 02/16
Today - NO 5:15am CLASS , all other classes are on!
Strength - Every 2:00 x 5 Sets
3 Strict Press
Build to a heavy set, from the floor
WOD - “Cindy” 20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Friday 02/13
This Monday 02/16 - NO 5:15am class. All other classes will be on
Strength Day
Part 1 - Every 2:00
5-5-3-3-2-2 Overhead Squats
Build to a heavy Double
Mod to Front Squats if needed
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch
(mod to clean if needed)
Thursday 02/12
This coming Monday 02/16 there will be no 5:15am class
Strength - Alt OTM
4 Rounds - 8:00
E: 12 DB Bench Press
O: 20 Plate weighted sit ups
4 Rounds - 8:00
E: 10 DB Rows ea arm
O: 25 Plate Russian Twists
WOD - 10 RFT
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
C2B Pull ups
Wednesday 02/11
Reminder that today there will be no evening classes
All morning classes will be on!
WOD - Alt OTM x 6 Rounds
Min 1 - 16 Box Jump Overs (24/20)
Min 2 - 6-10 Strict Pull ups
Min 3 - 4 Wallwalks
Min 4 - Max DUs (score)
Min 5 - Rest
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