WOD

George

Deadlift
Find 1 rep max

Strict Press
Find 1 rep max

Box Brief:
This Thursday is Bring a Friend Day (BAFD)

Jolene

Nick & Brad

“Paradise”
6 Rounds:
20 Wall balls (20/14)
30 Double unders
8 Toes to bar
8 Burpee box jump overs (24/20)

Box Brief:
This Thursday is Bring a Friend Day!

Chris M

Mike

“All Aboard!”
5 Minute AMRAP at each station: teams of 4-5
Sled push
Prowler push
Rope climbs
Axle bar cleans
Bike for calories

Box Brief:
This Monday we only have a 9am and 10am class. See you there!

Sonia

8:30am class

Squat Snatch
Build to heavy 3

“Rex Kwon do”
3 Rounds:
10 Squat snatch (115/80)
50 Double unders

Box Brief:
Don’t forget about our Labor Day schedule on Monday! We only have a 9am and 10am class.

Chad P

….

“Tabata-ish”
5 Rounds each (20 on/10 off)
Walking lunges
Weighted dumbbell sit-ups
Row for calories
-then-

5 Rounds each (20 on/10 off)
Walking lunges
Weighted Dumbbell sit-ups
Row for calories

Box Brief:
On Labor Day we will only have a 9am and 10am class.  We will be closed for the rest of the day.

Debra

…

“Dunn”
19 Minute AMRAP:
3 Muscle-ups
1 Shuttle run (5 yards/10 yards/15 yards)
6 Burpee box overs (20/16″)

Box Brief:
Spots are still available for the weightlifting clinic this Saturday at 11:30am.  Sign up fast!

Rajah

Help!

“Chip on your Shoulder”
21 – 15 – 9
Front squat (185/135)
Strict HSPU

Box Brief:
On Labor Day we will only have a 9am and 10am class. We will be closed the rest of the day.

Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP.

Corey

Best gym partner

“Off the Chain”
For Time:
50 KBS (72/53)
50 KBS (53/45)
50 KBS (45/36)
50 KBS (36/25)

Box Brief:
Weightlifting clinic is this Saturday at 11:30 am. Because of the holiday weekend, this class will be cancelled if we do not get enough people to RSVP.

On Labor Day we will only have a 9am and 10am class. We will be closed the rest of the day.

Krista