Wednesday

0

Snatch complex EMOM for 10 min

5 min amrap 12 wall balls 12 pull ups

2 min rest

21-15-9 burpee over bar SOH 95/65

Monday

0

Strength

Emom 12

Odds

3 split jerks ( heavy)

Evens

30-50 double unders

Wod

Partner wod

50 step ups with db

40 db thrusters

x 3rds

Switch every 30 seconds

Saturday

0

Congratulations to all participants and winners of today’s fundraising event. This event was in hopes to raise money for Jeff and Danielle as a they bike in “the ride to conquer cancer.” The fundraising goal was surpassed today! special thanks to everyone who donated, volunteered and gave their time to this event to make it so successfu!l

Friday

0

Strength

Bench

1 rm

Wod

10 push ups

10 t2b

10 air squats

6 rds

Thursday

0

Wod

Every 2 min

Station 1- rowing

Station 2- step ups

Station 3- wall balls

3rds

After wod

Strength

3×10 good morning ( light weight)

Wednesday

0

Strength

Accumulate 50 toe 2 bar

Wod

5-4-3-2-1

Heavy cleans

With

200m run and 10 shoulder 2 over head with db (5 per arm) after each rd.

Tuesday

0

Strength

2 mins accumulated of L-sits

(From pull up bar)

Wod

30 back squats

30 shoulder 2 overhead

2 wall walks

20 bs

20 s2oh

2 wall walks

10bs

10 s2oh

Intro classes

0

Reminder there will be no intro classes this weekend. Classes will resume the following weekend.

-Cfs