Group warm-up
Strength
OHS
5-5-5-5-5
WOD
20 OH Walking Lunges (45/25)
10 C2B
20 OH walking lunges
15 Pull-ups
20 OH Walking Lunges
20 T2B
20 OH Walking Lunges
25 Ring Rows
Then, 400m sprint.
Cashout– complete 50 sit-ups for time.
Strength
Clean- off low blocks
2-2-2-2-2
Partner WOD
25 Burpee Box Jumps
3 Partner DL (405/225)
30 T2B / wall sit
3 Partner DL (405/225)
35 cal row/ plank
3 Partner DL (405/225)
40 Ring Dips/ sit-ups
3 Partner DL (405/225)
45 KBS/ hollow rock hold (62/35)
3 Partner DL (405/225)
Strength
Bench
5-5-5-5-5
Each set wil be followed by ME Pull-ups.
WOD 10 RFT
15 WB
20 DU’s
Cashout- ME T2B 1min
Skill
5min practice DU’s
5 min Hanstand work
WOD
9:00min AMRAP
9 DL (95/65)
7 Hang Power Snatches (95/65)
5 Burpees over the Bar
Weightlifting
2 Snatch Pull/ 1 Hang Snatch/ 1 OHS
5-6 sets
1 Power clean/ 1 Jerk
5-6 sets
Ring Dips
4 sets- failure
Did you know when Chris takes pics, he takes his shoes off? Fun fact of the day!
Strength
Back Squat
4-4-4-4-4-4
WOD
18-15-12-9
Box Jumps
Pull-ups
Then row 500m
Cashout- 30 Turkish get-ups
Strength
Push Press 5-5-5
Push Jerk 2-2-2
WOD
3rounds of…
7 Cleans (155/95) *Full Squat clean
3 Wall Climbs
15 Sit-ups
100m MB Run
Rest 1 Min
Fitness
3 Rounds…
10 KBS
10 HRPU
15 Sit-ups
100m run
Box will be closed for Saturday hours
Strength
10 sets of 10 reps Front Squats
Weight must be cleaned from the floor, measure will be total volume lifted. Goal- increase weight every set while completing all reps, if you failure or drop weight, must move on to the next set. 20min time cap.
WOD
For time
1000m row
100 DU’s
1 mile run
For time
Cash out- bicep curls
skill
Work on pull-ups 15min
Strict, kip, and butterfly
WOD
50 KBS
40 HRPU’s
30 T2B
20 OHS (95/65)
10 Ring Rows
Throughout the WOD, EMOM, 3 Burpees will be done and continue on until WOD is done.
Cashout
Sprint 400m for time
There will be AM classes.
Strength
Bench
5-5-5-5-5
WOD
“Grace”
30 clean and jerks for time
Ribbon Cutting Ceremony will begin at 5pm. As soon as the ceremony is done we will start “Grace” in a group staggered start. No strength for the evening class. We will have raffle prizes to our members and raffle prizes for non members. We will have food and drinks for everyone!
