Did we mention the new sign lights up?! Check it out if you’re around in the evenings!! Have a great Labor Day Weekend and remember the gym will be closed on Monday

Warm Up:  5 Mins
Pizza Delivery

Mobility and Set Up: 10 Mins
Roll Lats
Lat Press DownsPractice DU

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 20 Min Cap
Versus Workout – Alternate with opponent between BS and DU/PU
40-30-20-10
Back Squats
*Round 1/3 – Opponent completes AMRAP DU
*Round 2/4 – Opponent completes AMRAP Pull Ups

Cool Down:
Stretch Legs and Chest

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 3 rep @ 70% + 10 lbs

2) Strict Press 15 mins
10 min EMOM x 3 rep @ 70% + 10 lbs

3) Conditioning

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike / Row Time Remaining
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike / Row Time Remaining
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike / Row Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

*All athletes must do at least 1 round on assault bike*