Friday 4/29

WOD 

3 RFT 

400m run

Max rep HSPU -- at least 10 reps

Max rep T2B -- at least 12 reps

For those unable to do HSPU, you'll do a max HS hold then max box HSPU

Thursday 4/28

WOD

Power Clean and Jerk

These are touch and go sets, the only place you are allowed to rest is overhead

3 X 8

Add weight

3 X 5

Add weight

3 X 3

Rest exactly 2 min between each set and exactly 2 min between rounds

Wednesday 4/27

WOD

7 rounds

Min 1: target burpees

Min 2: walking lunge 45/25

Min 3: rest

Interested in tracking your wods and measuring your progress? We have set up our box on Beyond the Whiteboard and you will now have the ability to enter your wod results in everyday! The cost for this service is $5 a month and will just be added to your monthly dues! Interested? Talk to a coach to see how it works and get set up!

Tuesday 4/26

"Helen"

3 RFT 

400m run

21 KBS 53/35

12 pull ups

Interested in tracking your wods and measuring your progress? We have set up our box on Beyond the Whiteboard and you will now have the ability to enter your wod results in everyday! The cost for this service is $5 a month and will just be added to your monthly dues! Interested? Talk to a coach to see how it works and get set up!

Monday 4/25

Strength

Find a heavy Back Squat

Amrap 12

20 wallballs 20/14

20 KB SDHP 53/35

20 abmat sit ups

Friday 4/22

"Fran"

21-15-9

Thruster 95/65

Pull ups

Thursday 4/21

"Bring a Friend Day"

Amrap 20 

Teams of 3-4 funnel style

300/250m row

10 burpees 

14 DB box step ups 45/30

All classes are free today!! Bring a Friend!