your results...

Warmup: 10 minutes foam rolling 3 rounds: 5 ring rows 10 band pull aparts 10 pec stretch (5/arm) 30 minute AMRAP: Run 200 m 10 burpees 20 situps Row 200 m 10 ring rows 20 step bear crawl 200 m sled pull 10 dumbbell push press

A1. Box squat, 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets A2. Supinated grip bent over row – 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets 3 sets: 8/side Back rack reverse lunge, 10/side 1 Leg KB Deadlift, 10/side 1 Arm KB front squat

30s on 30s off: 1. Row for cals, 2. Wall-ball, 3. Bear Crawl, 4. DB Push press, 5. Slam-ball, 6. Double-unders, 7. Overhead walking lunges, 8. Box jumps x3 sets, Rest 4 Minutes between sets

Warmup: 800 m run Hip mobility Lift: 6 back squats 12 lunges (6/leg) 25 glute bridges (vs) bands Stations: EMOM: 3 rounds: (20 minutes) 6 shuttle sprints 6 burpee pullups 20 air squats to a ball 15 situps 6 box jumps 30 second plank

EMOM x6: 1 Power clean, 1 Full Clean, 2 Jerks Rest 3 min EMOM x6: 2 Full cleans, 2 Jerks Rest 3 min EMOM x6: 1 Clean and jerk

Warmup: Dodgeball for 5-10 minutes! left hand throwing underhand throwing right hand throwing underhand throwing Lift: Burgener Warmup EMOM of snatch: 12 minutes building in weight: 3 position snatch high hang above the knee from the floor Tabatta situps

A1. Bench press, 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets A2. Romanian deadlift, 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets 3 sets: 10 Weighted bench dips, 20 DB walking lunges, 20 1-arm DB rows Bonus! Front squat 3 rounds of 30s on 30s off at 2121, Rest 3 min between rounds

Our Grand Opening is shaping up to be a community-driven day, with lots of local businesses coming together to celebrate our new expansion! Make sure you SAVE THE DATE! Saturday October 3rd We will have an incredible line up of local businesses at our Open House Grand Opening: *Mobile Munchies

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)