For Time
20 Sit-ups
20 Box jump
20 Push-ups
20 Squat Clean
20 Double-unders
20 Thrusters
20 Pull-ups
20 Overhead squats
20 Kettlebell swings
20 Push press
20 Dips
20 Burpees
20 Back squat
20 Ab-Mat Sit-Ups
20 Walking lunge steps
20 Deadlift
20 Toes to Bar
20 Front squat
1 barbell per athlete
Rx – 95/65/ 24/20, 20/16, 1.5/1
Advanced – 75/55, 24/20, 16/10, 1.5/1
Beginner – 55/45, 20/20, 14/10, 1.5/1
Don’t forget to place your gear order. Sale ends Saturday. 10 min EMOM 3 OHS *Work up in weight* rest 2 min 10 min EMOM 1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch *Build to a moderate weight, not a max* “Diane” 21-15-9 Deadlift 225/155 HSPU…
Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes
Teams of 3 For Time- 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 95/65 30 T2B 30 Thrusters 95/65 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 115/80 30 T2B 30 Thrusters115/80 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 135/95…
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: Bench 5×6 same weight across…
Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…