WOD

5 Rounds AMRAP 3; Rest 1 12 Abmat Sit Ups 10 Cals Bike or Rower 8 Push ups

AMRAP 20 200m Run 16 Russian Kettlebell Swings 50m Front Rack Carry 8 Single Arm Russian Kettlebell Swings each side 50m Double Hand front hold

1) Hang Snatch 2-2-2-2 2) AMRAP 10 12 Hang Snatches 75, 53 25 Double Unders

1) Back Squat 3-3-3-3-3 2) Bulgarian Split Squats 8-8-8-8 each leg 3) Hamstring Curls 4×12

Class at 9:15 only today Join us for a little 5k and a send off for Nicest!

Jack AMRAP 20 10 Push Press 115, 80 10 Kettlebell Swings 53, 35 10 Box Jumps 24, 20

Heads up for this Saturday. One class at 9:15. I know many of you already signed up for the CWK5K and anyone else is welcome... Read More

For Time 100 Wall Balls 20, 14 100 Burpees

1) NFT. 30 Turkish Get Ups (15 each side) 2) For Time (cap 10) 21-15-9 Bike Cals Toes to Bar

**Labor day Schedule.  Class 9am & Noon only 5 Rounds for Time 15 Power Cleans 115, 80 10 Shoulder To Overhead 115, 80 20 Lateral... Read More