Holiday Hours - Monday (Labour Day) Fitness/Performance/Competition "The Three Stooges" Teams of 3 (30 Minute Time Cap) 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15') 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row

Fitness Clean Complex Build to a Heavy: 1 Power Clean 1 hang Squat Clean 1 Squat Clean "Squeaky Clean" 3 Rounds 400m Run (500m Row) 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: (95/65) Performance/Competition Clean Complex Build to a Heavy: 1 Power Clean 1 hang Squat Clean 1 Squat Clean "Squeaky Clean" 3 Rounds 400m Run (500m Row) 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: (115/85)

Fitness Strict Press Build to a Heavy Set of 5 "Heavy Metal" AMRAP 12: 10 Strict Press (75/55) 40 Single Unders 10 Ring Rows 40 Single Unders Performance/Competition Strict Press Build to a Heavy Set of 5 "Heavy Metal" AMRAP 12: 10 Strict Press (95/65) 40 Single Unders 10 Ring Rows 40 Single Unders

Fitness "Cement Truck" Every 5 Minutes x 5 Rounds 400m Run 12/9 Calorie Row 15 Leg Raises Performance "Cement Truck" Every 5 Minutes x 5 Rounds 400m Run 12/9 Calorie Row 15 Toes to Bar Competition "Cement Truck" Every 5 Minutes x 5 Rounds 400m Run 12/9 Calorie Assault Bike 15 Toes to Bar

Fitness "Half Time" 10-20-30 Burpees Calorie Row Directly Into... 30-20-10 Dumbbell Power Snatch (35/25) Wall Balls (14/10) Performance/Competition "Half Time" 10-20-30 Burpees Calorie Row Directly Into... 30-20-10 Dumbbell Power Snatch (50/35) Wall Balls (20/14)

Fitness Thruster Build to a Heavy 10-Rep "Sucker Punch" 21-18-15-12-9 Kettlebell Swing (35/25) Thrusters (65/45) Performance Thruster Build to a Heavy 10-Rep "Sucker Punch" 21-18-15-12-9 Kettlebell Swing (53/35) Thrusters (75/55) Competition Stamina Squats OTM x 12: Odd: 3 Front Squats Even: 6 Back Squats 70% of 1RM Front Squat "Sucker Punch" 21-18-15-12-9 Kettlebell Swing (53/35) Thrusters (75/55)

Classes: 8:00, 9:15 "Runaway Train" Teams of 3 3 Rounds 400m Team Run 70/50 Calorie Row (Assault Bike) Directly into... 21 Clean & Jerks (115/85) 21 Clean & Jerks (135/95) 21 Clean & Jerks (155/105) 21 Clean & Jerks (185/125) 21 Clean & Jerks (205/135)

Classes: 5:30, 9:00, 12:00, 4:30, 5:30 Fitness "Crazy Stairs" 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (75/55) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats Performance "Crazy Stairs" 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (95/65) Competition "Crazy Stairs" 10 Rounds of Chest to Bar "Cindy" 50/35 Calorie Row 30 Power Snatches (115/80)

Classes 5:30, 9:00, 12:00, 4:30, 5:30 Fitness/Performance/Competition "Team Tosh Sprints" Teams of 2 3 Rounds: 200m Run 400m Run 600m Run

Classes 5:30, 9:00, 12:00, 4:30, 5:30 "Frank the Tank" AMRAP 5: Buy-in: 50 Wall Balls 12 Deadlifts 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-in: 35 Wall Balls 9 Deadlifts 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-in: 20 Wall Balls 6 Deadlifts 6 Lateral Barbell Burpees Fitness: Wall Ball (14/10), Deadlift (135/95), (155/105), (175/115) Performance: Wall Ball (20/14), Deadlift (155/105), (185/135), (225/155) Competition: Wall Ball (20/14), Deadlift (185