Sunday 11/08

Strength- Every :30s x 8 mins

• 1 Power Clean

• 70-80% of 1RM

WOD- 24 min AMRAP

• 5 Power Cleans (155/105)

• 10 KB Swings

• 15 Sit ups

• Every 3:00 200m Run

Saturday 11/07

Today begins our 8am WBC class back in action- sorry fellas this is now a ladies only class. 9am class is still open to everyone.

WOD- 4RFT

• 12 HSPU (24 push ups)

• 20 Alt DB Hang Clean & Jerk (50/35)

• 30/24 Cal Row

• Rest 1:00 after each round

Friday 11/06

Tomorrow-Saturday- WBC starts back up for the 8am class. Sorry fellas, ladies only.

Midline- 1 round

• 1:00 Plank

• 30 V-Ups

• 1:00 side plank (R)

• 30 Supermans

• 1:00 side plank (L)

• 30 Glute Bridges

WOD- 6 RFT

• 400m Run

• 20 OHS (75/55)

• 20 Sumo Deadlift High Pull

Thursday 11/05

Reminder this Saturday WBC starts back up for the 8am class.
Lighthouse mission food drive is live through the 15th. Box in lobby to drop off any non perishables.

Strength- Every 90s

5-5-3-3-1-1-1

• Strict Press

• build based off feel

WOD- For Time

• 100 DU

• 50 DB Box Step Ups (24/20)(50/35)

• 100 DU

• 50 Burpees

• 100 DU

Wednesday 11/04

If you did not receive the email we sent out with schedule changes please let us know so we can get you back on the list!
See below for the latest schedule that will cover the rest of the year.

This Saturday WBC starts back up followed by our Tuesday/Thursday schedule change adding in sweat Rx classes.

WOD- For Time

• 1,000m Row Buy in

5 RFT

• 10 Pull ups

• 10 Push Jerks (135/95)

Post WOD Accessory: 3 RNFT

• 20 Alt DB/KB Floor Press

• 20 Sit ups