SATURDAY

Warmup: Coaches Choice

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Congrats Coach Greg Nice as today he ties the knot! Would have been nice to be invited buddy.... 

WOD: 10 minute AMRAP

1 Rope Climb

2 Squat Cleans 185/105#

3 Dips

2 Rope Climbs

4 Squat Cleans

6 Dips

3 Rope Climbs

6 Cleans

8 Dips.... Until time is called

Rest 10 Minutes

7 minute AMRAP

1 Hang Snatch 115/75#

1 Burpee

2 Hang Snatches

2 burpee

3 Hang Snatches 

3 Burpees... Until time is called 

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday @ 7 am ~ Everyone is invited 

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MONDAY

Happy Labor Day! Only 1 class at 900 am - Holiday community Workout

Good luck to those who will be running in the New Haven Road Race!

Warmup: 4 Rounds of

10 goblet squats

10 kettlebell deadlifts

10 Single arm over-head walking lunges

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WOD: Fight Gone Bad ~ Partner Style

Teams of 2 or 3 ~ only 1 athlete in motion at a time

6 Rounds of:

1 minute max rep wall balls 20/14#

1 minute max rep SDLHP 75/55#

1 minute max rep box jumps 20/16#

1 minute max rep Shoulder to Overhead 75/55#

1 minute max calories on rower 

1 minute rest 

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Endurance: meet at ECC @ 6 am

50-40-30-20-10 of

Calories on AirDyne

Ab Mat Situps

400 meter run

Warmup: 4 Rounds of

30 second static pullup holds

30 seconds box step up and overs

30 seconds jumping jacks

30 seconds wall ball front squats

30 seconds wall ball push presses

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Buy-in: 3x max rep dips

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Strength: Deadlift 6x3

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WOD: 4x3 min AMRAP's ~ with 1 minute break between rounds

5 Push Press 155/95#

10 Deadlift 155/95#

15 Lateral Jumps over the bar