Friday 09/01

Not sure how August is already over, but here we are in September! Today is the last 7am on Fridays until next summer. We still have 7am class every Tuesday, Wednesday, and Thursday. If you are unsure of our full schedule check it out on the “schedule” tab.

Monday - Labor Day - 8:00am class only, we will be closed for the remainder of the day

Strength Day

Part 1 = Back Squats

  • 8 x 4 Every 2:00

  • @ 75-80% of 1RM

Part 2 = Snatch

  • Every 90s x 10 Sets

  • Sets 1-5 = 2 Snatches @ 70-80%

  • Sets 6-10 = 1 Snatch @ 85% +

Thursday 08/31

Tomorrow - Friday Sept 1st- there will still be one last 7am for Fridays until next summer! All other classes will remain the same. Check out our full schedule if you’re unsure.

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

Strength- OTM x 8

  • 2 Hang Power Cleans

  • Build based off feel

WOD- For Time

800m Run Buy In

5 Rounds

  • 5 Bar MUs (mod to 15 C2B)

  • 5 Power Cleans (155/105)

  • 5 Hang Power Cleans

  • 5 Push Jerks

800m Run Buy Out

Wednesday 08/30

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

Today is the final day to pre-order our new apparel! Message us right away if you have trouble with the sheet

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

WOD- 6 RFT

  • 2 Rope Climbs

  • 10 Alt. DB Snatch (50/35)

  • 10 DB Goblet Squats

  • 15/12 Cal Row

Post WOD- 5 RDS

  • :20 sec KB Farmers Hold

  • :20 sec KB Front Rack Hold

  • :20 sec KB OH Hold

  • 1:00 Rest

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