Workout of the Day

5/22/19
WOD (for time)
3 rounds of:
15 Hang Squat Cleans (115/85) 
15 Lateral Barbell Burpees

5/21/19
Back Squat*
*Volume and percentages provided in class.

WOD (AMRAP 15)
5 Pull-ups*
10 push-ups
15 air squats
*strict or kipping… athletes choice.

5/20/19
HAPPY VICTORIA DAY!!!
Tomorrow we will have a fun class WOD at NOON!!
Please arrive early and get ready to start!
We WILL have regular OPEN GYM available ALL DAY!

SEE YOU ALL AT NOON!! 💪🏻

5/18/19
Saturday WOD(s)
See you all at 9AM for multiple tests of fitness!
It’ll be fun! Promise 👍👊✌

5/17/19
WOD (for time)
“Air Force” (65/95)
20 thrusters
20 Sumo Deadlift high pull
20 push Jerks
20 overhead squats
20 front squats
*4 burpees at the top of each minute!

5/16/19
Partner WOD (for time)
“You go, I go” (full round)
5 rounds (EACH)
20/15 Calorie assault bike
10 bar facing burpees

Partner Finisher (AMRAP 8)
Farmers carry

5/15/19
WOD (EMOM work)
EMOM 10
REST 3
EMOM 12

5/14/19
WOD (for time)
3 Rounds of:
15 Power Cleans (115/85)
20 Pushups

Immediately into…
2 Rounds of:
27/21 Cal Row
75 Double-Unders

Immediately into…
50/35 Calorie Assault Bike

5/13/19
Back squat Therapy*
*deload week on back squat program

WOD (for EACH low score)
“Tabata* This!”

Tabata row
REST 1
Tabata squat
REST 1
Tabata pull-up
REST 1
Tabata push-up
REST 1
Tabata sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals straight (4 minutes total). Tabata score is the least number of reps performed in any of the eight intervals.

Saturday 9AM WOD!
Don’t forget our NEW schedule!! See you all tomorrow at 9AM for a real spicy one! ✌🤯💪🏻💣💥