Wednesday 09/18

Strength - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1 Deadlifts

• Build based off feel

WOD - 4RFT

• 12 Deadlifts (225/155)

• 12 DB Goblet Squats (50/35)

• 50m Single Arm OH Walk (L+R)

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