Metcon:

AMRAP 8:

10 Push Ups

15 Goblet Squats (53/35)

*Rest 2 Mins Then:

AMRAP 8:

10 Pull Ups

Run 150 M

*Rest Then:

Strength/Skill:

L-Sit Hold Practice

Strength/Skill:

5×5 Deadlifts

Metcon:

EMOM 15:

Min. 1: 13/9 Cal Bike or Row

Min. 2: 4 Rope Climbs

Min 3: 14 GHD Sit Ups

Min 4: Max Sumo Deadlifts (185/125)

Min 5: Rest

Just a quick reminder: If you still have equipment that you borrowed, please return it ASAP so we can run classes normally with no equipment shortages! Thank you!

Strength/Skill:

7×7 Push Press (Building)

Metcon:

AMRAP 12:

2 Handstand Push Ups

9 Toes 2 Bar

9 Box Jumps

*Increase Handstand Push Ups By 2 Each Round

Hey guys we are back to our normal FULL schedule! Come into any class today and let’s get ready to shake off that quarantine 15!
Keep intensity low and let’s get back into things safely

Strength/Skill:

8×5 Back Squats Building

Metcon:

AMRAP 14:

14 Wallballs (20/14)

20 Double Unders

14 Kettlebell Swings (53/35)

7 Burpees

*150 M Run After Every 2 Mins

Reminder we will have open gym hours from 9:00-11:00am this morning. If you haven’t returned borrowed equipment yet, please try to get it back by Saturday.

Open Gym or Optional WOD that will be on the whiteboard:

2 Rounds

20 Pull Ups

20 KBS (53/35)

20 Box Jumps

20 Dumbbell Snatches (50/35)

20 Ring Rows

20 GHD Sit Ups