Monday
Closed

Tuesday
Strength
Press
5×1 @85%
Last set is max effort
WOD
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 handstand push-ups
-CrossFit.com

Wednesday
Strength
Back Squat
6 x 4 @80%
Every 90 Seconds
WOD
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Clean & Jerk
EMOM- Heavy for the day
WOD
4 Rounds
30 Cal Row
15 T2B
5 Hang Power Snatch 115/85

Saturday
WOD
Monster Mash
For time as a 2-person team:
100 Push Jerks, 185/125
90 Box Jumps
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Front Squats, 185/125
50 Burpees, bar-facing
40 Rope climbs, 15 ft.

Sunday
Strength
Fronts Squat
6×5 @75%
Every 90 seconds
WOD
For Time:
50 Walking Lunges with the heaviest kettlebells/dumbbells you can handle
50 Sit-Ups
40 Walking Lunges
40 Sit-Ups
30 Walking Lunges
30 Sit-Ups
20 Walking Lunges
20 Sit-Ups
10 Walking Lunges
10 Sit-Ups