Monday 09/05

8am class only today. We will be closed for the remainder of the day

Friday 09/02

Monday- Labor Day - September 5th - 8:00am class only. We will be closed for the remainder of the day.

New apparel is in! Check in with a coach to pick up.

WOD- 5RFT

• 15/12 Cal Row

• 9 Hang Power Cleans (155/105)

• 6 Push Jerks

Post WOD- 5RNFT

• :20 Double KB Farmers Hold

• :20 KB Front Rack Hold

• :20 KB Overhead Hold

  Round should be unbroken

Thursday 09/01

New apparel has arrived! PLEASE check in with a coach first before taking your order.

Strength- Every 2:00

• 6x3 Back Squats

• @ 75-80% of 1RM

  WOD- “Cindy” 20 min AMRAP

• 5 Pull ups

• 10 Push Ups

• 15 Squats

Wednesday 08/31

Strength- OTM x 10 mins

• 2-2-2-2-2-1-1-1-1-1 Squat Snatch

• Build based off feel

WOD- For total reps

• 0-2:00 = 400m Run + Max P Snatches (135/95)

• 1 min Rest

• 3-6:00 = 600m Run + Max P Snatches

• 2 min Rest

• 8-12:00 = 800m Run + Max P Snatches

• 2 min Rest

• 14-17:00 = 600m Run + Max P Snatches

• 1 min Rest

• 18-20:00 = 400m Run + Max P Snatches

Tuesday 08/30

Strength- Every 90s x 6 sets

• 5-5-5 Strict Press

• 5-5-5 Push Press

• Build based off feel

WOD- 4RDS OTM

• 1 min Max Rope Climbs

• 1 min Max DB S2OH (50/35)

• 1 min Max Lateral Burpees over DB

• 1 min Rest