Tuesday 09/17
WOD - For Time
Partition as needed….
300 DU
2 Mile Run
100 T2B
Split up reps into rounds to equal the total however you’d like
Monday 09/16
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
Build based off feel
WOD - 12 min AMRAP
15/12 Cal Row
9 Power Cleans (135/95)
15/12 Cal Row
9 Push Jerks
Friday 09/13- No 5:30pm class
Today for the evening we will have a 4:30pm class only. We apologize for any inconvenience!! All morning classes are still on.
Reminder that our FitAid gym bag giveaway is through this Sunday! Winner announced Monday 09/16
Strength Day
Part 1 - Every 2:00 x 8 Sets
3-3-3-3-2-2-2-2 Back Squats
Build to a heavy set
Part 2 - Every 90s X 10 Sets
Sets 1-5 = 2 Clean & Jerks
Sets 6-10 = 1 Clean & Jerk
Thursday 09/12
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 20 min AMRAP
200m Run
12 T2B
200m Run
3 Ring MU
Wednesday 09/11
“Now, we have inscribed a new memory alongside those others. It’s a memory of tragedy and shock, of loss and mourning. But not only of loss and mourning. It’s also a memory of bravery and self-sacrifice, and the love that lays down its life for a friend―even a friend whose name it never knew.” — George W. Bush
Body Armor - 5RDS
KB HOLDS
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
WOD - “9/11” For Time
2001m Row
110 DB Box Step Ups (20”)(50/35) - to represent the flights of stairs the firefighters climbed