tuesday 02/20

All 7am classes are back on ! (Tuesdays, Wednesdays, and Thursdays)

Strength - Every 2:00 x 6 Sets

• 3 Bench Press

• Build based off feel

WOD- 3 RFT

• 50/40 Cal Row

• 25-20-15 HSPU

Monday 02/19

Normal schedule day, all classes on!

Strength - Every 90s X 8 Sets

• 2 Power Cleans

• Tap & Go

• Build

WOD- 15 min AMRAP

• 3 Power Cleans (185/125)

• 9 T2B

• 15 Wallballs (20/14)

Friday 02/16

We will be running a normal schedule this Monday for Presidents’ Day , all classes on.

Strength Day

Part 1 - Every 2:30 x 6 Sets

• 8 Split Squats ea. side

Part 2 - OTM x 15 mins

Power Cleans

• 5 x 1 @ 70-75%

• 5 x 1 @ 75-80%

• 5 x 1 @ 80-85%

Thursday 02/15

Strength - Every 2:00 x 5 Sets

• 5-5-5-5-5 Deadlifts 

• Begin at about 60% and build 

WOD - 12 min AMRAP 

3-6-9-12….

• Pull ups

• DL (185/135)

• Box Jump Overs (24/20)

Wednesday 02/14

Happy Valentines Day! All classes are back on.

Strength -Every 90s x 8 Sets 

• 1 Squat Clean + 1 Hang Squat Clean 

• Build based off feel

WOD- For Time

10-9-8-7-6-5-4-3-2-1

• Front Rack Lunge (75/55)

• T2B