Labor Day Schedule:
Open Gym from 8a to 10a today only
(closed rest of day)

Normal Schedule resumes tomorrow (Tuesday)

Thank you and enjoy your Labor Day!

Labor Day Schedule:
OPEN GYM 8a-10a (closed rest of day – resume normal schedule Tuesday)

Workout of the Day

A.
Teams of two, complete 5 rounds of:

50 Lunges w Plate Overhead
35 DB Bench Presses
20 Burpee Pull-ups

Workout of the Day

A.
AMRAP in 30 minutes:
21c row
15 handstand push-ups
21 box jump overs
15 thrusters

Rest 3 minutes after each round

Workout of the Day

A.
Run
Time Trial (week 1 of 3)

B.
AMRAP in 20 minutes of:
100 double-unders
40 abmat butterfly sit-ups
30 wall-balls
20 hand release push-ups
10 box step-ups w DBs
5 wall-walks

Level 2) ring dips

I don’t often recommend soda, but if I do, it’s this right here 👆 Protein rich root beer float. Incredibly delicious. A perfect post workout drink – high in carbs to replenish your muscle glycogen stores, and enough protein to make it worth it. So unbelievably good.

Workout of the Day

A.
Deadlifts & Biking

B.
For time:
15 hang power cleans
20 pull-ups
25 deadlifts
30c assault bike
25 deadlifts
20 pull-ups
15 hang power cleans

Workout of the Day

A.
Bench Press
8-8-4-4-2-2

B.
Every minute, for 12 minutes (3 rounds):

Workout of the Day

A.
Front Squats & Running

B.
For time:
100 back rack reverse lunge

At the start of every minute:
Burpees

Workout of the Day

A.
In teams of two, complete:
45 Synhcro Hang DB Snatch*
700m Run*
90 Box Jump Overs (24/20)
45 Handstand Push-ups
900m Ski
45 Handstand Push-ups (24/20)
90 Box Jump Overs
700m Run*
45 Synchro Hang DB Snatch*

*all done togther (synchro) as a team

Workout of the Day

A.
Thrusters

B.
For time:
50 Thrusters
50 Toes to Bar

At the start of every minute: 
3 devil presses 😈

Workout of the Day

A.
Assault Bike
Short and Sweet Time Trial

B.
On the minute, for 32 minutes (8 rounds):
Min 1) Assault Bike
Min 2) Farmers Carry
Min 3) Sandbag Bear Hug Squats
Min 4) Row