Monday 08/28

Labor Day -Monday Sept 4th - 8:00am class only

Pre-order for our new apparel ends this Wednesday! Samples are in the lobby if you are still on the fence. Contact us if you have trouble filling out the google sheet.

https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing

Strength- Every 90s x 8 Sets

  • 3-3-3-3-2-2-2-2 Deadlifts

  • Begin ~60-65% and build

  • Tap & Go

WOD- 3:00 AMRAP + 1:00 Rest x 4 sets

  • 9 Sit ups

  • 7 Lateral Burpees

  • 5 Deadlifts (275/185)

    Pick up where you left off. Score= total rounds + reps

Friday 08/25

We are going to extend our additional 7am class for one more Friday after today! Next Friday, Sept 1st, will be the last Friday that has a 7am class until next summer. All other classes are on as usual.

Labor Day -Monday Sept 4th - 8:00am class only

PRE-ORDER BY AUGUST 30th!

https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing

Contact us if you have trouble filling out the sheet. Please let the entire page load first before typing.

Strength Day

Part 1 - Back Squats

  • Every 2:00

  • 7x5 @ 70-75% of 1RM

Part 2- Clean & Jerks

  • Every 90s x 10 Sets

  • Sets 1-5 = 1 Hang Squat Clean + 2 Front Squats + 3 Jerks

  • Sets 6-10 = 1 Squat Clean + 2 Jerks

Thursday 08/24

We are going to extend our additional 7am class for one more Friday after this week! Sept 1st will be the last Friday that has a 7am class until next summer. All other classes are on as usual.

Labor Day -Monday Sept 4th - 8:00am class only

PRE-ORDER BY AUGUST 30th!

https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing

Contact us if you have trouble filling out the sheet. Please let the entire page load first before typing.

WOD- 15 min AMRAP

  • 12 T2B

  • 12 Alt DB Box Step Ups (24/20)

  • 12 DB H. Cleans (6 ea side)(50/35)

  • 200m Run

Post WOD Strength- NFT

  • 40 Strict Pull Ups

  • Alt grip every 10 reps