Check out the new Gym Schedule! New Tuesday and Thursday times 6:00-7:00 am Endurance/Open Floor ~ All other schedule remains the same for those days…

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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Strength: Deadlift 3x20 155/105#

*with 10 strict burpees after each set

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WOD: 3 Rounds for Time

30 Wall balls 20/14#

30 Calorie Row

30 Double Unders

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Endurance: Meet at ECC @ 6 am

3x Death by Burpees with 3 mins rest between each round after the last athlete finishes

SATURDAY

Warmup: Coaches Choice

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Super Saturday: 7 Rounds for Time

11 Back Squats 185/115#

10 Jerks 135/95#

rest 10 minutes

30 Burpee + Ring Muscle Ups ~ 7 minute CAP!

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SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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Strength: Front Squat 3x20 with 5 Box Jumps after each set 30/24”

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WOD: 4 Rounds for Time

400 Run

21 Thrusters 95/65#

15 Bar Facing Burpees

9 Chest to Bar Pullups

Strongman Training in Progress!

Warmup: 4 Rounds of

20 meter butt kicks

10 ring rows

20 kbs

10 cal row

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Strength: Over-head Squat 6x3

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WOD: “Nancy”

5 Rounds for Time

400 meter run

15 Over-Head Squat 95/65#