Friday
Strength: Shoulder Press 5-5-5+ 65%, 75%, 85% Accessory: 3 x 10 Ring Dips Metcon: 8 min AMRAP 15 push ups 12...
Strength: Shoulder Press 5-5-5+ 65%, 75%, 85% Accessory: 3 x 10 Ring Dips Metcon: 8 min AMRAP 15 push ups 12...
Strength: Squat 5-5-5+ 65%, 75%, 85% Skill Accessory: Glute Ham Raises 3 sets of Max Effort Metcon: Fran 21-15-9 Thrusters...
Strength: Bench 5-5-5+ 65%, 75%, 85% Mobility: Downward Dog at the Wall (Compete after Wod) 2-5min hold Instructions: Facing a...
Strength: Deadlift 5-5-5+ 65%, 75%, 85% Accessory: Around the World 5×5 (Hanging from bar) Metcon: (Feel the Pain Wod –...
Saturday 8:00am – Competition/Skills Class – Coach’s Choice 9:00am – FREE Community Wod – Coach’s Choice Sunday 1:00pm Endurance Class,...
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