Fitness/Performance "Goat Day" On the Minute x 20 Odd: Movement 1 Even: Movement 2 Competition: Active Recovery

Fitness: 1) 3-Position Power Snatch Build to a Moderate Complex 2) "Overhaul" 50 Box Jump Overs (24/20) 40 Jumping Pull-ups 30 Power Snatches (75/55) Performance: 1) 3-Position Power Snatch Build to a Moderate Complex 2) "Overhaul" 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (95/65) Competition: 1) 3-Position Power Snatch Build to a Moderate Complex 2) "Overhaul" 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)

Fitness: "Face Off" 5 Rounds on the 4:00 9 Deadlifts (135/95) 12 Burpees 15/12 Calorie Row Performance: "Face Off" 5 Rounds on the 4:00 9 Deadlifts (185/135) 12 Bar Facing Burpees 15/12 Calorie Row Competition: "Face Off" 5 Rounds on the 4:00 9 Deadlifts (225/155) 12 Bar Facing Burpees 15/12 Calorie Assault Bike Our Open gym area is now ready to use (though not 100% complete) we will be posting additional lifts and skills for our Competition level Programming on the boards i

Classes 5:45, 9:00, 10:00(MissFits), 12:00, 4:30, 5:30, 6:30 In each of our classes today athletes will have a choice. Try a new workout or redo 19.1. Similar to the way classes ran on Friday we will allow enough time for two heats to ensure there is a judge available to anyone who needs one. "This One" AMRAP 15: 45 AbMat Sit-ups 30 Dumbbell Hang Clean & Jerks 15 Dumbbell Goblet Squats DB weights: Rx'd (50/35) Scaled (35/20) -Or- 19.1 AMRAP 15: 19 Wallballs 19 Calorie Row W

Open Gym 10-1 "U-Turn" 100 Double Unders 50 Reverse Lunges 25 Push-ups 80 Double Unders 40 Reverse Lunges 20 Push-ups 60 Double Unders 30 Reverse Lunges 15 Push-ups 40 Double Unders 20 Reverse Lunges 10 Push-ups 20 Double Unders 10 Reverse Lunges 5 Push-ups

Regular classes 8:00, 9:15, 10:30, 12:00(teens) 1:00 Fundamentals, new members welcome Fitness: "Barista" In teams of 3 For time: (30 Minute Time Cap) 100/70 Calorie Row 70 Clean & Jerks (75/55) 70 Hanging Knee Raises 50 Clean & Jerks (95/65) 50 Pull-ups 30 Clean & Jerks (115/80) 30 Banded Strict Pull-ups 100/70 Calorie Row Performance: "Barista" In teams of 3 For time: (30 Minute Time Cap) 100/70 Calorie Row 70 Clean & Jerks (95/65) 70 Toes to Bar 50 Clean & Jerks (115/80) 5

19.1 (Scaled) AMRAP 15: 19 Wall Balls (14/10) 19 Calorie Row 19.1 (Rx'd) AMRAP 15: 19 Wall Balls (20/14) 19 Calorie Row How the Open will work at Court 6: The Open will run similar to in Previous Years. Friday's WOD will be the Open workout (announced every Thursday at 9:00pm). We will extend the 5:45, 9:00 & 12:00 Classes to allow two heats which will accommodate athletes looking to be judged. This will function on a more "I judge you, and you judge me" type system. The J

Fitness/Performance "Goat Day" On the Minute x 20 Odd Minute: Movement 1 Even Minute: Movement 2 Competition: Thursday 30: Mobility will be posted in "Open Gym" area Coaches notes: For the next 5 Thursdays during the Open, we will run Goat Days. Since we do not know the movements we will see on Friday, this is an opportunity for athletes to choose what movements they would like to do. The next 5 Thursdays will be geared towards "practice". These are the best days to turn r

Fitness "Double Play" AMRAP 15: 5 Power Snatches (75/55) 10 Overhead Squats (75/55) 15 Hang Power Cleans (75/55) 20/15 Calorie Row 75 Single Unders Performance "Double Play" AMRAP 15: 5 Power Snatch (95/65) 10 Overhead Squats (95/65) 15 Hang Power Cleans (95/65) 20/15 Calorie Row 50 Double Unders Competition "Double Play" AMRAP 15: 5 Power Snatch (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders AMRAP

Fitness 1) Deadlift, Build to a Heavy Set of 3 2) "Dead Ahead" 4 Rounds 21 Deadlifts (95/65) 15 Box Jump Overs (24/20) 9 Push Jerks (95/65) Performance/Competition 1) Deadlift, Build to a Heavy Set of 3 2) "Dead Ahead" 4 Rounds 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)