“Redemption”12 Minute AMRAP:3 Bar Muscle-ups6 Power Cleans (135/95)9 Wall Balls (11ft/10ft) (20/14) Recipe of the Week:Spruce up your salmon this week with the recipe below!

“Night in Werewolf Woods”For Time: teams of 22000 Meter Row400 Meter Farmers Carry (53/36)150 Candlesticks Meme of the Week:

Bench PressBuild to a heavy singleThen5 Reps @ 80% of your heaviest single “Demogorgon”8 Minute AMRAP:8 Strict Handstand Push-ups20 Meter Dumbbell Lunges (50/35)

“Bauer”24 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 10 Burpees + 20 Double UndersMinute 3 – 1 Snatch + Hang SnatchMinute 4 – Rest

Back SquatsBuild to a heavy singleThen5 Reps @ 80% of your heaviest single “Five O’clock Shadow”5 Rounds:10/8 Calorie Row1 Rope Climb10 Box Jump Overs (24/20)10 Toes to Bar Quote of the Week:“Even though you’re growing up, you should never stop having fun.”Nina Dobrev

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “Space Jam”12 Minute AMRAP:7 Box Jumps (36/30)14 Kettlebell Swings (70/53) Recipe of the Week:Try out this Firecracker Beef & Brussels meal prep recipe that has a little kick!

“Hold On”3 Rounds: teams of 240 Seconds work, 20 Seconds Rest (each person)Row for Calories w/Plate Hold (35s/25s)Double Unders w/L-sit HoldSit-ups 2/Bar Hang Meme of the Week:

Bench PressBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3 “NIN”9 Minute Ladder: 2,4,6,8, etc…Hand Release Push-upsWeighted Step-ups (20) (50/35) Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday at 10:30am. All experience levels are welcome!

“Droves”5 Minute EMOM:5 Clean & Jerks (touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:3 Clean & Jerks (touch and go)Increase load each minute as you are able.1-Minute Rest 5 Minute EMOM:1 Clean & JerkIncrease load each minute as you are able.

Back SquatsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 3“Tango”2 Rounds:800 Meter Run35 Chest to Bar Pull-ups35 Burpees Quote of the Week:Excellence is a continuous process and not an accident. A. P. J. Abdul Kalam Box Brief:Bring A Friend Day is on Thursday! Comp Class is this Saturday... Read More