Super Saturday

Warmup: Coaches Choice

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Masters Qualifier #2

for time

80 Bar Facing Burpees

4000 meter row

~30 Minute CAP

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Sunday

Sunday Funday @ 7 am —> Everyone Welcome ~ even non members!

Open/Amnesty @ 8 am

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Monday

Warmup: 10! of

Cal Row

KBS

Pushups

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WOD: For Time

800 meter run

30 DB Snatches 50/35’s

15 Burpee Box Overs 24/20”

400 meter run

20 DB Snatches

10 Burpee Box Overs

200 meter run

10 DB Snatches

5 Burpee Box Overs

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Shoulder Press 6x3

FLEX FRIDAY IS BAAAAACK. Stick around after the 5:30 class for some celebratory Friday wine with friends!

Flash back to two Fridays ago… PR city! And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench. Congratulations to EVERYONE who is working toward and hitting their 2019 goals! Keep it up!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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Flex Friday!

Buy-in: 50 Burpees for Time

++++++++++++++++++++++++

Bench 10-8-6-4-2 with the following after each set ~ not for time

6 chin ups

12 Kettlebell High pulls

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3 Rounds ~ not for Time

10 laying Kettlebell pull-overs

10 single are Kettlebell row (10 on each arm)

10 seated DB Curls (10 on each arm)

Congratulations on finishing your first half marathon, Leslie! It has been so inspiring to see your train hard and train smart… and to follow through on your commitment and goal! Incredible work!

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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WOD: Option 1: “Jackie”

1000 meter row

50 Thrusters 45/35#

30 Pullups

Option 2: Heavy Jackie

1000 meter row

30 Thrusters 135/95#

20 Bar Muscle Ups

Option 3: Team Jackie ~ Teams of 2 athletes

3 Rounds of

1000 meter row

50 Thrusters 95/65#

30 Chest to Bar Pullups

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Endurance: Meet @ ECC at 600 am

6 Rounds for Time

800 meter run

10 box jumps 30/24”

10 Plate burpees 45/25#