Tuesday 09/06
Body Armor- 4RNFT
10 Kneeling DB Press ea side
15 Seated Banded Rows
20 Supermans
:30 Barbell Front Rack Hold
WOD- Every 4:00 x 5 Rounds
60 DU
25/18 Cal Row
10 Thrusters (95/65)
Slowest round = Score
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