A. Handstands

B. Deadlift

C. MetCon

11 min AMRAP

50 Sit-ups

40 DOUBLE UNDERS

30 power Cleans 95/65

A. Good mornings

B. Press

C. MetCon

7 min AMRAP

BURPEES TO TARGET

A. Hanging L-sits

B. Back Squats

C. MetCon

4 rounds

10 HSPUs

20 Russian KB Swings 70/53

30 Mtn. Climbers

Scale: pushups

Scale up: 20 TTB instead of Mtn Climbers

A. Bench Press

B. MetCon

10 min AMRAP

Max effort strict pull-ups

200 m run when one drops off the bar

Score is total pull-ups

There has been a pretty big fall off with the 9a class as of late so starting next week will will only be having 9a Tue, Thur and Sat. On Mon, Wed and Fri there will be an 11:30a class opening up. Lunch Time class!

Let us know if you have questions or concerns! As always we are trying to provide as good of a experience for y’all as possible!

Hours are below!

A. Front Squat

B. MetCon

800 m run

50 DB Snatch 50/35

35 over the dumbell Burpees

20 goblet squats

5 Bar Muscle-ups

A. Strict Pull-ups

1-2-3-4-5-6-7-8 every :30

B. Back Squat

4×20 reps every 3:30 minutes

C. MetCon

3 rounds

50 double unders

25 push press 95/65

12 min cap

A. Handstand Holds

B. Snatch or wide grip bent over row

C. MetCon

8 min AMRAP

5 Thrusters 95/65

10 burpees

15 pull-ups

A. Pistols

B. Deadlifts

C. MetCon

4 rounds

10 hang cleans 115/75

20 wallballs 20/14

Scale: 95/65

Scale up: 155/115