Tuesday 9/10

Strength

Bench press 5 x 5

Seated box jump 5 x 5

Performance and Fitness WOD

Amrap 10

100 double unders

20 burpee box jump

Monday 9/9

Performance WOD

2 RFT 

25 deadlift 115/75

25 hang power snatch 115/75

25 overhead squats 115/75

25 chest to bar pull ups 

Fitness WOD

2 RFT 

25 deadlift (pick load)

25 hang power snatch 

25 overhead squats 

25 pull ups 

Friday 9/6

Performance and Fitness WOD

Emom x 24

1: Rope Climbs 1-3 or Strict Pull Up 5-10

2: T2B or hanging knee raises 10-20

3: Run 100m-200m

4: Push Up 10-20

Thursday 9/5

Bring a Friend Day

Amrap 20

Split reps as desired

1000m row

100 Russian twists 10/10

50 box jumps 24/20

Wednesday 9/4

Strength

Every 90 sec x 10

1 Clean and Jerk

Performance WOD

Amrap 10

8 cleans & jerk 135/95

10 bar facing burpee

Fitness WOD

Amrap 10

8 clean & jerk 95/65

10 bar facing burpee

Tuesday 9/3

Strength

Back squat 3 x 5

Wod

50-40-30-20-10

Double under

10-8-6-4-2

Thruster

Monday 9/2

Labor Day Schedule

9:00am class only!!

Performance Wod 

“Eva”

5 RFT 

800m run

30 kettlebell swing 70/53

30 pull ups

Fitness WOD

“Partner Eva”

5 RFT

400m run (both partners run)

15 kettlebell swing (each)

15 pull ups (each)