Friday 02/02

Strength Day 

Part 1 = Back Squats 

• Every 2:00 

• 8 x 4 @ 75 % of 1RM

Part 2 = Every 2:00 x 7 Sets 

• 1 Squat Snatch +1 Hang Squat Snatch +1 OHS  

• Build based off feel, unbroken complex

Thursday 02/01

Hello February!!!

OTM x 40 mins  (8 Rounds)

• Min 1 = 15/12 Cal Row 

• Min 2 = 10 Box Jumps 

• Min 3 = 8-12 Strict Pull ups

• Min 4 = Max Burpees (Total = score)

• Min 5 = Rest 

Wednesday 01/31

Today through February 15th there will be no 7:00am classes. We apologize for any inconvenience. 7:00am classes will pick back up the week of the 19th!

While Pat and Dom are away they will still have access to email and DMs if questions about memberships pop up.

Strength - 4 RNFT 

• 10 DB Kneeling Press ea. Side

• 10 DB Goblet Squats

• :20 OH DB Hold ea. Side 

• :30 Superman hold

WOD - 12 min AMRAP 

• 7 DB S2OH ea. (50/35)

• 14 Sit ups

• 14 Alt. DB Snatch 

Tuesday 01/30

There is still a 7:00 am class today , Tuesday the 30th.

Jan 31st through the 15th there will be no 7:00am classes.

Strength - Every 2:00 x 7 Sets

• 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

• Build based off feel

WOD- 5 RFT

• Buy in = 150 DU

• 20 DB Box Step Ups (50/35)(24/20)

• 3 Wallwalks

• Buy Out = 150 DU

Monday 01/29

Reminder that this Wednesday the 31st through Feb 15th there will be no 7:00am classes. All other classes will be on.

Body Armor - 4RNFT

• 10 single leg glute bridges ea.

• 12 Goodmornings

• :20 Side plank ea.

• 20 Banded bicep curls

WOD- 9RFT

• 6 Deadlifts (185/135 - 225/155 - 275/185)

• 9 T2B

• 12 Wallballs (20/14)

  Change DL weights every 3 rounds