Free trial class Saturday 8-11am. Our September Fundamentals group starts Monday Sept 4th Scaled) 15-12-9 Burpees Pull ups Power Snatch 95/65 Rx) 12-9-6 Burpee Chest to Bar Pull up Power Snatch 115/80 Overhead Squat 115/80 Comp) Snatch, Skill #1 Flat Footed Snatch High Pull, 5x3 #2 Muscle Snatch, 4x3 #3 Snatch Grip Push Jerk, 3x3 1) Hang Power Snatch, 5x3 (63/66/69/72/75%) 2) Tempo Front Squat, 9x2 (53/58/63) (53/58/66) (53/58/69%) 3) "Amanda" 9-7-5 Ring Muscle Ups Squat

Missing Have you seen this Badger? If you have any information talk to your coach. Scaled) 4 Rounds 50 Skips 25 Air Squats 20 AbMat Sit ups 15 Push Ups 1:00 Rest Rx) 4 Rounds 50 Double Unders 40 Air Squats 30 AbMat Situps 20 Push ups 1:00 Rest Comp) Recovery Day

Scaled) "Village People" (75/55) (95/65) (115/80) Rx) "Village People" #1 AMRAP 5 50/35 Calorie Row with time remaining... AMRAP 3 Power Cleans + 3 Front Squats + 3 Push Jerks (95/65) - 5:00 Rest - #2 AMRAP 5 35/25 Calorie Row with time remaining... AMRAP 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) - 5:00 Rest - #3 AMRAP 5 20/15 Calorie Row with time remaining... AMRAP 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) Comp) 1) Pausing Overhead Squat, 7

Scaled/Rx) "Helen" 3 Rounds 400m Run 21 Kettlebell Swings 53/35 12 Pull ups Comp) 1) "Helen" 2) EMOM x 12: Odd: 40 Double Unders Even: 12/9 Calorie Assault Bike (15/12 Calorie Row)

Scaled) "Double Dip" AMRAP 15: 100 Skips 25/18 Calorie Row 15 Dumbell Hang Squat Cleans 35/25 Rx) "Double Dip" AMRAP 15: 50 Double Unders 25/18 Calorie Row (or bike) 15 Dumbell Hang Squat Cleans 50/35 Comp) Snatch Skill: #1 Snatch Grip Strict Press, 5x3 #2 Snatch Grip Sotts Press, 5x3 1) Pausing... Snatch Pull + Squat Snatch + OHS 8 sets of the complex: (50/50/55/55/60/60/65/65%) Jerk Skill: #1 Pausing Jerk Drive, 5x3 #2 Pausing Split Jerk, 5x2 (50/54/58/62/66%) 2) Back

Free Trial Class today 8-11. We all have that one friend... bring them along today. Scaled) In Teams of 2: 600m Run, 40 Wall Balls 600m Run, 30 Wall Balls 600m Run, 20 Wall Balls 600m Run Alternate every 100m on the run, split the wall balls any way you like. Rx) "Jack & Jill" in teams of 2: 600m Sandbag Run, 40 Clean & Jerks 95/65 600m Sandbag Run, 30 Clean & Jerks 115/80 600m Sandbag Run, 20 Clean & Jerks 135/95 600m Sandbag Run one sandbag per team, you may switch at any

Scaled) "Satans Wiskers" 3 Rounds 10 Pull ups 10 Front Squats 10 Burpees Rx) "Satans Wiskers" 3 Rounds 10 C2B Pull ups 10 Front Squats 165/110 10 Burpees Comp) Snatch Skills, #1 5x3 Flat Footed Snatch High Pull (light weight) #2 4x3 Muscle Snatch (light to moderate weight) #3 3x3 Snatch Grip Push Jerk (moderate) 1) Hang Power Snatch, 5x3 (60/63/66/69/72%) 2) Tempo Front Squat, 9 sets of 2 (5sec down, 3sec pause at bottom, stand) (50/55/60%) (50/55/63%) (50/55/66%) 3) "Sata

Give Madeleine a high five if you see her, she deserves it. She has one week left with us and then she's off to UNB for the fall. Scaled) 3 Rounds 50/35 Calorie Row 200 Skips 200m Farmers Carry or Plate Carry Rx) 3 Rounds 50/35 Calorie Row 100 Double Unders 200m Farmers Carry or Plate Carry Comp) Recovery Day

Scaled) 1) Build to a Heavy: 3-Position Clean + Split Jerk 2) 4 Rounds of Tabata at each station Sit ups Deadlifts 135/95 Sit ups Deadlifts 135/95 Rx) 1) Build to a Heavy: 3-Position Clean + Split Jerk 2) "Drop Dead" 4 Rounds of Tabata at each station (:20 on/ :10 rest) Sit ups Deadlifts 155/105 Sit ups Deadlifts 155/105 Comp) 1) Split Jerk Strict Press, 5x3 2) Jerk Balance, 5x3 3) 3-Position Power Clean + Split Jerk (pocket/knee/floor) 50/55/60/65/70% + 3 additional sets

Scaled) #1 AMRAP 4:00 15-12-9 Wall Balls Pull ups Max Calorie Row with remaining time -4:00 Rest - #2 AMRAP 4:00 15-12-9 Wall Balls Pull ups Max Calorie Row with Remaining time - 4:00 Rest - # 3 AMRAP 4:00 15-12-9 Wall Balls Pull ups Max Calorie Row with Remaining time Rx) #1 AMRAP 4:00 15-12-9 Wall Balls C2B Pull ups Max Calorie Row with remaining time - 4:00 Rest - #2 AMRAP 4:00 15-12-9 Wall Balls Toes to Bar Max Calorie Row with remaining time - 4:00 Rest - #3 AMRAP 4:00