Workout of the Day

A.
Back Squat

B.
AMRAP in 12 minutes of:
10 Front Squats
150m Run
10 Dumbbell Box Step-ups
150m Run

One class today: 9AM

Come start your day off right!

Workout of the Day

A.
“Laborsome”

Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing

• Teams of Four
• Six Exercises
• Relay Race
• One part AMRAP, one part for time
• Lots of fun & fitness will be had

More details will be shared at the gym.

The more the merrier for this one, so hope see you there!

LABOR DAY SCHEDULE:
9a Class Only! “Laborsome” is the workout. It’s a good one.

Workout of the Day

A.
In teams of two, with only one person working at a time, complete
Five rounds of:
60 Anchored Abmat Butterfly Sit-ups
40 Front Rack Lunges w DBs
20 Devil Presses

Workout of the Day

A.
For time:
50 Double-unders
20 Squat Cleans
50 Double-unders
25 Handstand Push-ups
50 Double-unders
30 Thrusters
50 Double-unders
25 Handstand Push-ups
50 Double-unders
20 Squat Cleans
50 Double-unders

Workout of the Day

A.
40 minutes of working for 60 seconds, then resting for 60 seconds, complete:
100c Row
100 Box Jump Overs
100c Ski
100 Kettlebell Swings

Rx+ 10 BMU after each exercise 

Workout of the Day

A.
Hang Power Snatch

B.
AMRAP in 14 minutes of:
6 Hang Power Snatches
8 Overhead Squats
10 Burpees Over the Bar

Rest exactly 60 seconds after each round

Workout of the Day

A.
Shoulder Press + Rope Climbs

B.
AMRAP in 4 minutes of:
Run 400m
Max Reps Push Jerks (135 / 95)

Rest 1 minute

AMRAP in 4 minutes:
400m Run
Max Reps Push Presses

Rest 1 minute

AMRAP in 4 minutes:
400m Run
Max Reps Shoulder Presses (95 / 65)

Score is total reps combined

Rx+ 155-135-115/105-95-75

Thank you to everyone who came out to clean the gym this weekend!

Workout of the Day

A.
Back Squat

B.
For time:
2000m Assault Bike
50 Wall-Balls
30 Pull-ups

Rx+ 30/20, 15 RMU

Workout of the Day

A.
In teams of two, complete three rounds of:
50 Power Cleans
50 Toes to Bar
50 Front Rack Reverse Lunges
50 Partner Med-Ball Sit-ups

REMINDER:

This Sunday we will be thoroughly cleaning the gym from 10:30a to Noon (but if we get 10+ people I don’t think it’ll take longer than an hour).

And like I mentioned a few weeks ago, I plan on paying $20 PER HOUR (thanks Kailey) for your professional cleaning services. Or, if you’d like a shirt instead we can do that.

Open Gym will be shortened by an hour and will be from 12-1p.

Please RSVP on the Wodify App if you plan on helping. Having a head count will be helpful so I can delegate tasks.
How to RSVP:
Wodify App > Schedule > Select Date (Sunday the 27th) > Gym Cleaning 

Any help would be greatly appreciated.

Thank you.

Workout of the Day

A.
AMRAP in 30 minutes of:
200m Run
10 DB Thrusters
5 Devil Presses

Rest exactly 2 minutes after each round