Thursday 02/06

Adjusted schedule heading into the next two weeks while we (Pat & Dom) are away! Please take note that your “usual” class time might be canceled certain days. Double check what classes are available before heading down!

WOD - For Time

  • 4 “RDS” + 80/64 Cal Row

  • 3 “RDS” + 60/48 Cal Row

  • 2 “RDS” + 40/32 Cal Row

  • 1 “RD” + 20/16 Cal Row

1 RD = 12 Wallballs (20/14) + 8 DB Hang P Clean (50/35)+ 6 Pull ups

Tuesday 02/04

We’re going to give you all until NOON TODAY as a last minute registration opportunity for the Open!! Please be sure to have final shirt sizes in! If you need help with the google sheet please Email or DM us right away.

As most of you know we (Dom and Pat) are heading out for our annual vacation very soon! There will be an adjust schedule coming out later today.

Strength - Every 90s x 9 Sets

  • 3-3-3-2-2-2-1-1-1 Push Press

  • Build to a heavy single

WOD - For Time

5 Rounds

  • 30 DU

  • 10 S2OH (135/95)

-INTO-

5 Rounds

  • 30 DU

  • 10 Lateral Burpees

Monday 02/03

Open 2025 - we need shirt sizes in by the end of the day ! Please register using the google link below OR email / DM us as soon as possible if you need help filling out the sheet.

3x per week members - if you are signing up for the open those Fridays do not count towards your membership since you are paying for a separate event! Feel free to add in an additional training day during those three weeks.

You must be registered with us in order to participate the days of the Open 02/28, 03/07, and 03/14. That includes the morning class time slots (5:15am & 8:00am) Don’t miss out! The Open is a great opportunity to test yourself year after year and see how we have improved our overall fitness level!

https://docs.google.com/spreadsheets/d/11MRdUssHYalGyNaW7OVqLmFmTSefhV-atoeElWQvcEk/edit

Strength - Every 2:30 x 5 Sets

  • 8 Alt Front Rack Reverse Lunges

  • Build based off feel

WOD - 12 min AMRAP

  • 8 Power Snatch (75/55)

  • 8 T2B

  • 8 DB Box Step Ups (50/35)(24/20)