Wednesday, 9.19.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Beginning on Monday, September 17, 2018 there will be no open gym time during our busier classes (5:30am, 4:00pm, & 5:30pm) This means that there will be no outside programming, lifting or WODs during those class times. Stretching & Mobility is allowed during those times. 

Daily Open Gym Times will be as follows:
8:00-10:00am , 3:00-4:00pm*, 5:00-5:30pm , 6:30-7:30pm* (*except Fridays)

WARM UP
2 Rounds-
250m Row
8 Burpees over the Rower

MOBILITY
Posterior Chain
Shoulders
Ankles

STRENGTH
5×3 Deadlift (reset each rep)
70-80% of 1RM

CONDITIONING
For Time-
60/45 Calorie Row
50 KB Swings
40 Wall Balls
30 Box Jumps
20 Burpees
10 Muscle Ups (2x Ring Dips)

ACCESSORY
5 minute skill work of choice:
Double Unders
HSPU
Pull-ups
Muscle- Ups