Thursday 09/30

Rope climb burn??? - have a knee sleeve handy? Wear it over your shin to prevent that nasty rope burn we all love to hate!

Less burn = more climbs!

Strength- Every 90s

• 3-3-3-2-2-2-1-1-1

• Squat Cleans - build based off feel

WOD- 12 min AMRAP

• 1 Rope Climb + 10 Air Squats

• 1 Rope Climb + 20 Air Squats

• 1 Rope Climb + 30 Air Squats

• etc…

Wednesday 09/29

Body Armor- 3RNFT

• 300 m Row

• 15 Banded Good Mornings

• 12 KB Goblet Squats

• 9 Strict Pull ups (no bands- either unassisted, jumping negative, or ring rows)

WOD- 4:00 AMRAP + 4:00 Rest x 5 Rounds

• 27/21 Cal Row

• 21 KB Swings (53/36)

• Max Wall Walks

Tuesday 09/28

Strength- Every 2:00 x 6 Sets

• 3 Push Press

• Build to a heavy triple

WOD- 10 min AMRAP

• 1 Push Press (95/65)

• 1 Burpee Box Jump

• 2 PP + 2 BBJ

• 3 + 3

• 4 + 4 etc…

Monday 09/27

Owners Dom & Pat’s wedding is just THREE short weeks away!! There may be a few schedule adjustments between October 16th-20th so we will keep you updated with potential class cancellations and which classes will still be on.

WOD- 5 RFT

• 12 T2B

• 150 ft. Farmers Carry (50s/35s) - three lengths of the gym

• 27/21 Cal Row

Friyay 09/24

Reminder that Sundays are now 8am class followed by 9am-11am open gym for members to use

Strength- Every 90s x 8 sets

• 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

• build based off feel

WOD- For Time

• 30 Hang Power Snatch (75/55)

• 30 HSPU

• 30 Overhead Squats

• 30 Lateral Burpees

• 30 Hang Squat Snatches