Comp Class will now be starting at 6:45 p.m every night. Please sign up for classes and show up ready to work. This will be the only coach lead time for comp class. Warm Up: 5 Mins 10 Barbell Power Snatch 10 Barbell OH Squats 1 Min Frog Stretch 400 M Run Strength: 20 Mins

Warm Up – 5 Mins 2 Rounds: 200m Run 8 light Russian KBS :30 sec Plank Row Intervals – 8 Mins 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Metcon – 14 Min Caps 4RFT: 20 Russian KB Swings

Congrats to the Smith’s and their team for taking 3rd in a 50 MILE RUCK last weekend! Warm Up: 5 Mins 2 Rounds 150 M Row 10 Barbell Thrusters 10 PVC Pass Throughs Strength: 18 Mins 5 x 10 Strict Press on the 3:00 Build to heavier than 2 weeks ago Mobility during rest –

Warm Up – 4 Mins 2 Rounds :30 Slow Mountain Climbers :30 DB Push Press :30 Light Bike :30 Moderate Bike Core – 4 Mins Rotating Tabata (:20/:10) Banded Wood Choppers (alt. rounds) Leg Raises Metcon – 15 Mins “Falkel” 15 Min AMRAP 8 HSPU 8 Box Jumps 1 rope climb (or seated rope pull)

September 2018 Athlete of the Month

Happy Belated Birthday Cesar! Warm Up: 6 Mins ELIMINATION Pizza Delivery – 6 minutes, play multiple rounds if possible *If knocked out, perform wall sit until game is finished Core Strength / Intervals: 14 Mins Complete the following not for time: Accumulate 60 Seconds of L-Sits or knee tucks (hanging or paralettes/boxes) 2 Minute Plank