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WOD

THURSDAY 8.29.19

LIFT + MOVE5 RoundsMin 1) 15/12 Cal RowMin 2) 3 Power Cleans (Climbing)3:00 Rest 5 RoundsMin 1) 12/10 Cals Bike Min 2...

WEDNESDAY 8.28.19

LABOR DAY HOLIDAY SCHEDULE Saturday - Regular Schedule Monday - AWESOME 9:00 AM Class Only Tuesday - Regular Class S...

TUESDAY 8.27.19

LABOR DAY HOLIDAY SCHEDULE Saturday - Regular Schedule Monday - AWESOME 9:00 AM Class Only Tuesday - Regular Class Sc...

MONDAY 8.26.19

LIFTBack Squat 3 x 70%3 x 80% Max Reps x 90% *1:00 Plank (on your hands)  between each set (45/25 Plate) **Use workin...

SATURDAY 8.24.19

METCONIn Teams of 2! Complete 120 reps of each movement.Push UpMed Ball Bear Hug Squat 20/14#AbMat Sit Up KB Deadlift...

FRIDAY 8.23.19

LIFTStrict PressComplete a few warm up rounds 65% x 5 75% x 5 85% x Max Reps * In between sets, complete a set of 20...

THURSDAY 8.22.19

C-A-R-D-I-OPick one and rock and roll!1) 5K Row 2) 5K Run3) 7/6 Mi Echo Bike *pick one you have not completed yet **L...

WEDNESDAY 8.21.19

LIFTDeadlift Complete a few warm up sets and then:65% x 575% x 5 85% x Max Reps  *BTW each set 5 Strict Chin Ups (wei...

TUESDAY - 8.20.19

LIFT3 Position Snatch Position 1 - Mid thigh Position 2 - Just below kneePosition 3 - Floor *20:00 to build to a heav...

MONDAY 8.19.19

LIFT Back Squat Complete a few warm up sets, and then:65% x 575% x 585% x Max Reps* In between sets, complete a 1min....

SATURDAY 8.17.19

METCONIn teams of 2!10:00 AMRAP 200 M Run 2 Deadlifts 95/653 HPC4 Front Rack Lunge  5:00 Rest10:00 AMRAP 100 M Farmer...

FRIDAY 8.16.19

METCONFIRDAY MASH UP! 0:00 - 8:00 500 M Row 60 Wall Balls 20/148:00 - 16:00 400 M Run 50 Bench Press 135/8516:00 - 24...
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