Tuesday 8-29

1. Performance: Weighted Strict Pull Up-Build to heavy 3, heavy 2, then heavy 1. OR Fitness: Weighted Strict Pull Up-Build to heavy 1.1.1, heavy 1.1, then heavy 1. 2. 21-15-9 For Time: Strict Pull Ups Strict Ring Dip 50 Double Under’s **SAVE THE DATES** Labor Day Schedule Monday, September 4th: 9-Noon Open Gym Only Saturday,…

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Monday 8-28

1. 6 Minute AMRAP (165/115): 12 Power Cleans 9 Front Squats 6 Push Jerks 2. 3 Sets Not For Time: 20 L-Sit Flutter Kicks 60s Side Plank (:30s/side) Rest 2:00 between sets. **SAVE THE DATES** Labor Day Schedule Monday, September 4th: 9-Noon Open Gym Only Saturday, September 9th: 9-Noon Body Fat Truck Returns Register here:…

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Saturday 8-26

9am Community Trial Class 1. Skill: Movement Prep 2. Teams of 2: 50 Kettlebell Swings (70/53)-Any way Run 400m-Together 200m Suitcase Carry, Right Hand (70/53, hand)-Together 30 Burpees-Alternate Every 5 Reps Run 400m-Together 30 Burpees-Alternate Every 5 Reps 200m Suitcase Carry, Left Hand (70/53, hand)-Together Run 400m-Together 50 Kettlebell Swings (70/53)-Any way 10am Member’s Only…

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Friday 8-25

1. Power Clean & Push Jerk-3×1.1.1 BUILD, rest 3 minutes between heavy sets. 2. Clean Pulls-3×3 90-100%, use straps if needed. 3. Back Squat-3×3 BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional): Active Recovery Work 30-45 minutes, low intensity: Row 1000m Run 1000m **Save the date** TOMORROW: Saturday August 26th @ 8am: DFW…

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