Tuesday 09/03

We hope everyone had a great holiday weekend !

This week our 7am classes will be back to normal on Tuesdays, Wednesdays, and Thursdays.

WOD - “Kelly” 5RFT

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)

Friday 08/30

Reminders

Today (Friday 08/30) - this will be the last Friday with a 7am class for the summer. 7am will still be held Tues. Wed. and Thurs.

Labor Day (Monday 09/02) we will be open for an 8am class only.

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squat

• @ 70-75% of 1RM

Part 2 - Every 90 x 12 Sets

• Sets 1-6 = 1 Clean +2 Jerks

• Sets 7-12 = 1 Clean + Jerk

Thursday 08/29

Body Armor - 4RNFT

• 100m Reverse sled drag

• 2 Rope Climbs

• 1:00 Plank hold

WOD - 3RFT

• 500m Row

• 400m Run

Wednesday 08/28

Strength - Alt OTM x 12 mins

• “X” Strict Pull Ups

• 1 Power clean + 2 Front Squats (build)

WOD - 7 RFT

• 7 Power Cleans (135/95)

• 7 Front Squats

• 200m Run

Tuesday 08/27

This Friday - August 30th - the final Friday that will hold a 7am class. Next week 7am will go back to only T/W/Tr.

Monday - Labor Day - Sept 2nd - 8:00am class only. We will be closed for the remainder of the day.

Strength - OTM x 16 mins

• 15 Russian KB Swings

• 20 Standing Plate Rises

• 25 Hollow Tucks

• 2-4 Wallwalks

WOD - 12 min AMRAP

• 30 DU

• 2-4-6… Alt. Devils Press (50/35)