7 / 1 / 2019

***Holiday Hours***
We will have one class only Thursday (July 4) at 8:00am. We will be closed Friday (July 5). We will have normal hours Saturday (July 6).

5 Rounds
12 Bar Facing Burpees
12 Chest To Bar Pullups
12 Power Snatch 75/55
Rest 2 Mins Between

25 Min Cap

6 / 29 / 2019

2 Person Team
For Time

100 Cal Row
50 Burpee Over Rower
80 Cal Row
40 Burpee Over Rower
60 Cal Row
30 Burpee Over Rower
40 Cal Row
20 Burpee Over Rower
20 Cal Row
10 Burpee Over Rower

6 / 28 / 2019

EMOM 10 min
Hang Clean + Jerk @ 82.5%

E4MOM 20 min
15/12 Echo Cals
10 T2B’s
5 Power Cleans 165/115

Weighted Side Plank
3 x 20-30 Secs Per Side

6 / 27 / 2019

For Time
Run 400m
21 Power Snatch 115/85
Run 800m
15 Power Snatch 115/85
Run 1200m
9 Power Snatch 115/85

25 Min Cap

6 / 26 / 2019

E2MOM 12 min
Seated D Bell Press
5 Per Side
Leg Straight

Weightvest Wednesday
2 Person Team

100 Strict Pullups
200 Pushups
300 Squats

Split and Partition Any Way
1 Person Working at a time.

20 Min Cap

6 / 25 / 2019

EMOM 10 min
1 Hang Power Snatch
1 Overhead Squat
80%

5 Rounds
10 Deadlifts 205/145
20 Situps
40 Double Unders

18 Min Cap

6 / 24 / 2019

E2MOM 12 min
Front Squat x 2 @ 80%

15 Min Amrap
10 Plate Cleans 45/25
10 GTO w/ Plate 45/25
10 Box Jump Overs 24/20

K Bell Side Twist
3 x 10 Per Side

6 / 22 / 2019

2 Person Team
2 Rounds

80/65 Echo Cals
40 Pullups
60 D Bell Snatch 50/35
4 Rope Climbs

6 / 21 / 2019

EMOM 10 min
Snatch Pull
Mins 1 – 3 @ 80%
Mins 4 – 6 @ 85%
Mins 7 – 10 @ 90%

EMOM 12 min
Evens –
15 Deadlifts 115/85
Odds –
15 Pushups

6 / 20 / 2019

For Time
Row 1500/1300 M
Run 800m
50 Thrusters 75/55

18 Min Cap