Wednesday 08/14

Midline - :40 on + :20 off x 4RDS

• L-hang / Tuck Hold

• Sit ups

• Flutter Kicks

WOD - 15 min AMRAP

• 15 Box Jumps (24/20)

• 10 DB FR Rev. Lunges (50/35)

• 5 Strict Pull Ups

Tuesday 08/13

August kids classes are happening ! Each Monday for the month. We still have two more sessions (08/19, 08/26), all are welcome ages 6-12.

WOD - 10 RFT

• 7 Power Cleans (135/95)

• 7 Burpees

• 200m Run

Monday 08/12

A super congratulations to coach Pat who competed at the USLA National Championships this past week in South Padre Island, Texas. During the age group “beach flags” event he took second in the 30-34 division. In the “landline” event (Pat’s personal favorite and specialty) his team came home with the gold!!!

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

WOD - 12 min AMRAP

• 9 Push Press (95/65)

• 30 DU (45 singles)

• 9 T2B

• 30 DU

Friday 08/09

Good luck to coach Pat who is competing down in Texas at the USLA National Lifeguard Championships

Strength Day

Part 1 - Alt OTM x 12 mins

• 2 Front Squats

• 4 Back Squats

• @ 75% of 1RM FS

Part 2 - Every 90s x 12 Sets

• 1 Clean + 1 Hang Clean + 1 Jerk

Thursday 08/08

Let’s have some fun with this date today

WOD - 8 RFT

• 8 T2B

• 8 Push ups

• 8 Box Jump Overs (24/20)

Post WOD - 5RDS

KB HOLDS

• :20 Farmers carry hold

• :20 Front rack hold

• :20 Overhead hold

• 1:00 Rest