Fitness 1) Hang Power Clean, build to a Heavy set of 2 2) "DT" 5 Rounds 12 Deadlifts 95/65 9 Hang Power Cleans 95/65 6 Push Jerks 95/65 Performance 1) Hang Power Clean, build to a Heavy set of 2 2) "DT" 5 Rounds 12 Deadlifts 135/95 9 Hang Power Cleans 135/95 6 Push Jerks 135/95 Competition Primer: 3 Rounds 50' 1-arm Farmers Carry 10 Crossack Squats 1) Back Squats, 3x10 at 70% 2) Hang Power Clean, OTM x 10:00 2 Reps each set at (50/55/60/65/70/75/75/75/65/65% 1RM C&J) 3) "DT"

Group Classes on Thursdays start today. 6am, Noon, 4:30 & 5:30 the remaining normal gym hour are "open gym" If you're not sure what that means check out the schedule tab. That may or may not clear things up. "Werckless" 27-21-15-9 Toes to Bar After each Round 200m Run 50' Weighted Front Rack Walking Lunge

Fitness "Double Decker" AMRAP 15:00 15 Power Snatch 65/45 60 Single Unders 15 Wall Balls 14/10 60 Single Unders Performance "Double Decker" AMRAP 15:00 15 Power Snatch 75/55 30 Double Unders 15 Wall Balls 20/14 30 Double Unders Competition 1) Push Press, 4x6 at 75% 2) "Double Decker" AMRAP 15:00 15 Power Santch 75/55 30 Double Unders 15 Wall Balls 20/14 30 Double Unders 3) Body Armor: 3 Sets Max L-sit 20 DB Floor Presses 30 Band Pull Aparts

New 1hr Classes on Thursday's 6am, Noon, 4:30 & 5:30 Fitness "Sugar Daddy" 21-15-9 Deadlift 155/105 400m Run Performance "Sugar Daddy" 21-15-9 Deadlift 225/155 400m Run Competition 1) "Sugar Daddy" 21-15-9 Deadlift 225/155 400m Run 2) Row Capacity: 3 Rounds 27/20 Calorie Row 1:00 Rest 21/15 Calorie Row :30sec Rest 15/10 Calorie Row 2:00 Rest

Starting this week, Thursday will run as 1hr classes, similar to Saturday. 6am, Noon, 4:30 & 5:30 "Open Gym" will fill the remainder of our regular gym hours Fitness "Cindy Got Jacked" 5 Rounds of Cindy 30 Overhead Squats 75/55 1000m Row Performance "Cindy Got Jacked" 5 Rounds of Cindy 30 Overhead Squats 135/95 1000m Row Competition Primer: 3 Rounds 8 Suitcase Deadlifts 8 Double KB Front Rack Step-ups 4 Barbell Rollouts 1) OTM x 10:00, 2 Box Squats (60% of Back Squat) 2) Fron

Open Gym 10-12 "Cowboy Up" Alternating EMOM x 20:00 Odd: 3 Deadlifts Even: 10 Sit-ups + 20 Double Unders *start at 50% of your Deadlift and build

Classes 8:00, 9:15 & 10:30 In Teams of 3, (30:00 time cap) 75 Calorie Row, 75 Power Snatch, 75 Thrusters 75 Calorie Row, 60 Power Snatch, 60 Thrusters 75 Calorie Row, 45 Power Snatch, 45 Thrusters 75 Calorie Row, 30 Power Snatch, 30 Thrusters 75 Calorie Row, 15 Power Snatch, 15 Thrusters Weights will increase each round, coach will help you determine starting weight.

Fitness/Performance "Boat Race" 3 Rounds 500m Row 400m Run 3:00 Rest *score is total time (sub bike for run if required) Competition 1) "Boat Race" 2) OTM x 12 odd: 1:00 Recovery Bike even: :45sec for Max Strict HSPU

Fitness "Double Crossed" 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 75/55 60 Skips after each set Performance "Double Crossed" 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 115/80 30 Double Unders after each set Competition 1) "Double Crossed" 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 135/95 30 Double Unders after each set 2) 30 Wall Walks, not for time but for quality

We're back to regular (in the gym) workouts Locker room are not available, please use the Hil's entrance. Fitness "Snake Bite" 15-12-9 Power Snatch 75/55 Overhead Squat 75/55 Ring Rows Performance "Snake Bite" 15-12-9 Power Snatch 95/65 Overhead Squat 95/65 Pull-ups Competition 1) OTM x 7: Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat (40/45/50/55/60/60/60%) 2) "Snake Bite" 21-15-9 Squat Snatch 95/65 Chest to Bar Pull-ups