Saturday 8/18

9am Community Trial Class 1. Skill: Movement Prep    2. 12 Minute AMRAP:      200m Run     30 Abmat Sit Ups     Waiter’s Walk x100m (45/35lbs)   10am Member’s Class 1. Skill: Movement Prep   2. Teams of 3, 25 Minute AMRAP:     12/10 Calorie Row     12 Burpees Over Erg     12 Knees-to-Elbows  …

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Friday 8/17

1. Split Jerk-Build to heavy single in 8 minutes. No misses. From the rack.  2. Clean 3×2-Build to moderately tough load. No TNG. Rest 2-3 minutes between sets.  3. Tempo Back Squat 3×3 @ 20X0-BUILD to tough load. Rest 3-4 minutes between sets.    Post WOD (Optional): This week’s active recovery or grab a group of friends…

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Thursday 8/16

1. Skill: Movement Prep   2. EMOM x 20 Minutes (4 Rounds):     1st: Run 200m     2nd: 12 Dumbbell/Kettlebell Lunges (50/35, hand, weight at sides)     3rd: Row 16/14 Calories      4th: 12 Box Jump Over (30/24″)     5th: Rest   *SAVE THE DATES* -Friday, August 24th @ 7:15pm: Iron…

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Wednesday 8/15

1. “Complex Fran”     For Time:     7 Bar Muscle Ups     7 Chest-to-Bar Pull Ups     7 Chin-Over-Bar Pull Ups     21 Thrusters (95/65)     5 Bar Muscle Ups     5 C2B Pull Ups     5 Pull Ups     15 Thrusters     3 Bar Muscle…

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