Tuesday 10-2

1. For Time:      Run 400m      12 Jerks (165/115)      Run 400m      12 Jerks      Run 400m 2. 3×20 Russian Twists-Tough load.     Rest 1-2 minutes between sets.  *Your choice of Jerk variation.    *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more…

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Monday 10/1

1. Skill: Movement Prep   2. “Garrett”     17 Minute AMRAP (1 for every year of service)     3 Burpees (1 for each of his girls left behind)     9 C2B Pull Ups (E.O.W 9/14/2018)     14 Wall Ball Shots (20/14, 11′)*     18 Kettlebell Swings (2/1.5)   In honor of…

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Saturday 9/29

9am Community Trial Class 1. Skill: Movement Prep   2. 12 Minute AMRAP:      20 Medicine Ball, Bear Hug Lunges, Alternating (20/14, 10/side)     20 Kettlebell Swings (53/35)     20 Medicine Ball Sit Ups    10am Member’s Class 1. Skill: Movement Prep   2. Teams of 2-3 For Time:     Run 400m w/…

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Friday 9/28

FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU! NO CF EXPERIENCE REQUIRED!  1. Double Kettlebell Front Squat 2×6-8 reps. Rest 2-3 minutes between sets. Moderate load ACROSS.   2. With a 10 Minute Running Clock…*     Run 1 Mile     In remaining time, AMRAP of:     10 Wall Ball Shots (20/14, 10′) …

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