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AMRAP in 4 min: 250m Row, 10 Push-ups Rest 4 min AMRAP in 4 min: 10 KB Swings, 10 Wall-ball Rest 4 min AMRAP in 4 min: 5 Power cleans, 5 Burpees over the bar

Warmup: Shoulder mobility Pec stretches KB Arm Bars   Lift: 4 rounds: 6 strict press 12 dumbbell tricep extensions 25 bent arm band pull aparts   WOD: 5 minute AMRAP: Ascending ladder dumbbell push-up to hang clean to thruster (don’t worry, we will show you!  It’s not that bad ;D)

Warmup: 800 m run Lift: 5 rounds: 5 kb deadlifts alternating with: 30 second plank Partner WOD: 12 minute AMRAP: Alternating rounds: 5 deadlifts 1 sled pull 100 m (to the left in the parking lot – down until the cement changes – you’ll be able to tell)

We are delighted to announce we will be offering three additions to our schedule. The first two changes will occur the week following our Grand Opening. That is, the week of October 5th! 1.) Olympic Weightlifting on Tuesday evenings at 6:30 pm. (Beginning Tuesday, October 6th.) Our Oly class is

Warmup: Foam roll lats and upper back Mobility Technique: 15 minutes: pull-up practice WOD: 30 wallballs 200 m run 20 kb swings 200 m run 10 pullups 200 m run

Warmup: Hip flexor stretch x 1 minute / side Glute stretch against wall x 2 minute/side Bretzel x 2/side Bear crawl Inchworms without pushup Knee up, lunge Birdfeeders Lift: 5 rounds: Front Squat x 5 Alternating with: Lat stretch 30 seconds/side WOD: 21 dumbbell thrusters 21 overhead walking lunges with

Warmup: Burgener Warmup Dynamic Mobility Lift Technique: Clean and Jerk WOD: 15 minute AMRAP: 5 Clean and Jerk 5 Pull-ups/ Ring Rows 10 Push-ups 15 Squats

A1. Bent over row 3×5 +5lbs from Sept. 1 A2. Goblet squat x6 AMRAP in 6 minutes: 12 Calories, 6 Burpees over rower, 24 Double-unders Rest 3 minutes AMRAP in 6 minutes: 12 Wallball, 6 Pull-ups, 24 Double-unders

Warmup: Partner chest passes band pull aparts in between Lift: 4 rounds: 6 – 1 ½ bench press 12 tricep bench dips 25 power balls (half squat and throw the ball up to the wall ball line) Partner WOD: (Alternating rounds) 7 minute AMRAP: 10 overhead walking lunges 10 calories

A1. Back squat 3×5 +5-10lbs from August 31 A2. Scorpion x3/side For time: 20 Back squats @ body weight, 400m run, 30 Burpees