Tuesday 11-13

Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3 Rounds, 1 Minute Each Station:* Max Calorie Assault Bike Max Rep Burpee Box Jump (24/20″) Max Rep Toes-to-Bar Max Calorie Row Rest 1 Minute *Post your lowest number of reps per exercise to the whiteboard (4 scores).   Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep 2. 3…

Monday 11-12

Open (Advanced): 1. Cluster 3×5-Build to moderately tough set. Rest 2-3 minutes between sets.* 2. “Diane” 21-15-9 For Time: Deadlifts (225/155) Handstand Push-Ups *Athletes choice to TNG or drop each rep. Limit rest between reps if breaking up into singles.   Performance (Intermediate/Masters): 1. Cluster 3×5-Build to moderately tough set. Rest 2-3 minutes between sets.*…

Saturday 11-10

Happy Birthday United States Marines! 9am Community Trial Class Open (Advanced)/Performance (Intermediate/Masters)/Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep 2. 4 Rounds For Time: Run 400m 10 Burpees   10am Member’s Class Open (Advanced): In Honor of Veteran’s Day… “Taylor” 4 Rounds For Time: Run 400m 5 Burpee Muscle-Ups If you have a 20/14lb weight vest or…

Friday 11-9

Open (Advanced): 1. Barbell Front Rack Weighted Step Up 3×8/side-Moderate sets across. Rest 2-3 minutes between sets. 2. 3 Rounds For Time: 50 Double-Unders 25 Wall Ball Shots (20/14, 10′)   Performance (Intermediate/Masters): 1. Barbell Front Rack Weighted Step Up 3×8/side-Moderate sets across. Rest 2-3 minutes between sets. 2. 3 Rounds For Time: 50 Double-Unders…