WOD

20 MIN AMRAP

Row 500 M

20 Burpees

20 KB Swings

20 V- Ups

WOD

Bench press

5-5-3-3-1-1

10 MIN Every MIN On The Min

Minute 1. 5-8 DB Bench Press

Minute 2. 5-8 Strict Pullups

Reminder

today we have Open GYM from 9AM-1130 AM

WOD

Every 2:30

5 Back Squats @ 75%

Then

10 MIN AMRAP

2 DB Snatches

2 Box Step Ups

4 DB Snatches

4 Box Step ups

6 DB Snatches

6 Box Step ups

8 DB Snatches

8 Box Step ups

10 DB Snatches

10 Box Step ups

WOD

5 Rounds

12 GHD Situps/25 Situps

40 DU

6 Power Cleans

Rest 2 MINS

Each Round for time

WOD

As Many Burpees As Possible in 3 MINS

Then

5 Rounds For time

15 Pullups

20 Box Jumps

25 Russian KB Swings

30 Situps

20 MIN CAP

Rest 3 MINS

AS MANY Partner Burpees AS Possible In 2 MINS

WOD

30 MIN Every Minute On the MInute

Minute 1. Row/Bike/Ski for Cals

Minute 2. Wall Balls

Minute 3. Handstand Pushups Or Wall Walks

Minute 4. T2B Or V-Ups

Minute 5. Rest

Choose machine Calorie Total, Wall Ball Weight and Reps, Handstand Option and Reps, And T2B or V-Ups and reps

WOD

Row 500 M

15 power Cleans

Row 1000 M

12 Power cleans

Row 1500 M

9 Power cleans

For Time

WOD

Bench Press

10-8-6-4-2

Strict Pullups

10-8-6-4-2

Weighted Toe Touches

25-20-15-10-5

Seal Walks

50-100-50 FT

Plate Push

50-100-50 FT

Skull Crushers

15-12-9

Hammer Curls

15-12-9

Due to Weather

NO 530 AM Class

All Other classes are on as scheduled please

check back an hour

before each class time

Class Schedule Monday

class 9 AM

Class 515

Class 630

NO Kids Class