Class Times: 8:30, 9:30, 10:30

Come join us for an awesome WOD!



Class times for Monday: 8:30 & 9:30

WOD

Front Squats
3x3x3x3x3 (increasing)

then,

20 min EMOM:

Odd Min: 200m run
Even Min: 12 Burpees

WOD

”Fight Gone Bad”

3 Rounds, 1 min each exercise:
-Wallballs (20,14)
-SDHP (75,55)
-Box Jumps (20)
-Push Press
-Row (Calories)
-1 min rest

WOD

10-1
Hang Squat Snatch (95,65)
1-10
GHD Sit- Ups

200m run after each round

WOD

-100 Double Unders
-50 Sit-ups
-40 Hang Cleans (75,55)
-30 Back Squats
-20 KB Swings (70,53)
-10 Pistols (each leg)
-800m Run
-10 Pistols
-20 KB Swings
-30 Backsquats
-40 Hang Cleans
-50 Sit-ups
-100 Double Unders

WOD

3 Rounds:

-21 Pull-ups
-15 Box Jumps (30,24)
​-9 Deadlifts (225,155)

Open Gym: 12-2

Come in and do a missed WOD or work on a skill!!

Class Times: 8:30, 9:30, 10:30

Come join us for a great WOD celebrating Coach Tim’s Birthday!!!!

WOD

-10 Wallballs (20,14)
-10 T2b
-20 Wallballs
-20 T2B
-30 Wallballs
-30 T2b
-20 Wallballs
-20 T2B
-10 Wallballs
​-10 T2B

WOD

4 Rounds:
​
-400m Run
-15 Front Squats (115,75)
-500m Row
-15 Clean and Jerks