Monday 02/10
No 5:15am class today - all other classes on
Tomorrow - Tuesday - No 8:00am class
Strength - Every 2:00 x 5 Sets
3 Front Squats @ 80% of 1RM
WOD - 5RFT
9 FSq (135/95)
3 Wallwalks
9 S2OH
3 Wallwalks
Friday 02/07
Please take note of a few upcoming class cancellations while we’re away! This Monday 02/10 there will be no 5:15am but all other classes will be on.
Strength Day
Part 1 - Back Squats
6 x 6 @65-79% of 1RM
Every 2:30
Part 2 - Clean
1 Rep OTM X 10 mins
Begin ~ 60-65% and build based off feel
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
Wednesday 02/05
Body Armor - Alt OTM x 12 mins
Even : 15/12 Cal Row
Odd : 20 Sit ups
WOD - 20 min AMRAP
5 Deadlifts (275/185)
10 Push Ups
15 Box Jump Overs (24/20)
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
