Wednesday 11-8

1. Performance: Ring Muscle Up 3×65% of Max Reps Unbroken, rest 1 minute between sets. OR Fitness: Ring Muscle Up EMOM x 6: 2-4 Reps. Does not have to be unbroken. 2. 3 Rounds For Time: 50 Air Squats 20 Burpees 15 Ring Dips **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting.…

Tuesday 11-7

1. EMOM x 16 (4 Sets): 1st: Row 16/14 Cals 2nd: Run 200m 3rd: 50 Double Under’s 4th: Rest 2. Hollow Body Rock 3x:60s on for max reps, :60s off. **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday,…

Monday 11-6

1. Push Press-Build to a heavy set of 5 in 12 minutes. 2. For Time (155/105): 21 Power Snatch 15 Overhead Squats 9 Snatch **SAVE THE DATES** -Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then! -Saturday, November 18th @ 8am: Butterfly Pull…

Saturday 11-4

9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: 30 Abmat Sit Ups 20 Kettlebell Swings (53/35) 10 Burpees 10am Member’s Only Class 1. Skill: Movement Prep 2. 3 Sets For Max Reps Each Exercise: 90s Max Calorie Row Rest 90s 60s Max Hand Release Push Ups Rest 60s 30s Max…