Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

Strength / Skillwork

Back Squat
3-3-3-3-3-3
50-65-75-85-85-85%

WOD

FGB – Style, 1:00 Intervals for 3 rounds
Russian KBS
Alt. DB Snatch
Ring Rows
Calorie Row
Wall Balls
REST after all 5 movements

Rx+: 45/30# KB, 50/35#DB, Heels on 20″ Box, 20/14# MB
Rx: 35/25#, 30/20# DB, Heels on floor/ribs under rings, 14/10# MB

Elements

20:00 AMRAP

• 25 Russian KBS, 30/20#
• 20 ALT. DB Snatch, 25/15#
• 15 Calorie Bike
• 10 Wall Balls, 12/10#
• 5 Ring Rows