WOD

Push Press 6 sets (Week 3 of 4) 4 Push Press Superset.. 20 KB Gorilla rows Then… 5 Rounds for Time: 10 Pull Ups 12 Sit Ups 14 Barbell Front Rack Reverse Lunges (7/leg) 200m Run

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. —- Back Squat Week 4 of 6 1¼ Back Squat 5 x 5 Then…. 4 Rounds: 3:00 Work / 1:30 Rest 15/12 Cal Row 12 Wall Balls 9…

For Time: Buy In: 30/25 Cal Row 10 Rounds: 3 Burpee Pull Ups 6 Thrusters Cash Out: 30/25 Cal Row 18 Min Cap

Hang Power Clean Clean Progression: Week 1 of 3 Then… For Time 24-16-12-8 Toes-to-Bar/ V-ups Dumbbell Bench Press AKBS

5 Rounds 15 Burpees 600m Run 30 Air Squats Primary Objective: Complete the workout in under 40:00 Secondary Objective: Maintain a consistent pacing strategy across.

Hi everyone! Due to ongoing construction and the water main being shut off, our 12:00 PM class is canceled today. We apologize for the inconvenience and appreciate your understanding. Thank you! Week 1 of 4 3 Sets: Barbell RDL (controlled descent, light-moderate weight) Banded Hamstring Curls Kneeling Banded Glute Kickbacks Then… 13 min AMRAP 10…

Push Press (Week 2 of 4) 5×5 Then… AMRAP 20:00 2 Wall Walks 4/3 Strict pullups / Ring Muscle-Ups 16 Wall Balls 64 Double Unders

No Lockout Back Squat Week 3 of 6 4 x 8 — Build to a moderate load around 55-65% of your 1RM Front Squat Then… x 15 Min (5 Rounds) Min 1: 100m Run Min 2: 5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overhead + Max Toe to Bar in remaining…

Linda 10-9-8-7-6-5-4-3-2-1: Deadlift 185/125 – 225/155 Bench press 135/85 – 155/95 Squat clean 95/65 – 135/85 10-9-8-7-6-5-4-3-2-1: Deadlift (125/185 lb) Bench press (85/135 lb) Squat clean (65/95 lb)

Snatch 8 x 1 1 Snatch Build gradually throughout the 8 sets to a heavy, technically sound lift for the day. Start light and increase weight only if positions and speed stay sharp. Then…. 3 rounds for time: 300m Run 12 Overhead Squats