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Training for Thursday, September 24th

Group Circle   Warm Up   Strength 15 minutes to work on Snatch Doubles! Work to heaviest possible double. Drop and rest between reps.   Workout of the Day 18

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Training for Wednesday, September 23rd

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 10s x 2r! HEAVY! Use the same weight!   Workout of the Day 16 min AMRAP 3O¬†Slamballs

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Training for Tuesday, September 22nd

Group Circle   Warm Up   Strength/Skill 15 minutes to work on the HSPU!! Deficit, Kipping, Strict and Wall Walk work!   Workout of the Day 5 Rounds for Time:

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Training for Monday, September 21st

Group Circle   Warm Up 3 Rounds: 7 Burpees to a Target 10 Blank Bar Push Press 1 Walk Wall   Strength: 15 minutes to complete the following Super Set:

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Training for Saturday, September 19th

West Side is Back at it! However, class is at 7am!! Must be done no later than 8:15am for WOD on the RUN!!   WOD on the RUN!!! The 9am¬†class

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Training for Friday, September 18th

Group Circle   Warm Up   Strength 15 minutes to complete: Back Sqaut 20 rep max!! Workout of the Day 4 Rounds for Time: 10 L – arm KB Snatch

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Training for Thursday, September 17th

CFWS   Group Circle   Warm Up 3 Rounds for Fun! 200m Run 10 KB Swings 10 KB Goblet Squats   Strength 15 minutes to complete: Push Press + Power

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Training for Wednesday, September 16th

Group Circle   Warm Up   Strength 15 minutes to complete: 6s x 3r @ 75-80%   Workout of the Day 18 min EMOM Even: 6 GTOH (135/95) Odd: 10

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Training for Tuesday, September 15th

CFWS   Group Circle   Warm Up   Skill 15 minutes to work on Muscle Up skill work! Transitions, Ring Pulls, False Grip Pull Ups, etc.   Workout of the

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Training for Monday, September 14th

Group Circle   Warm Up 4 Rounds: 10 Cals on Rower/Assault Bike 10 Box Step Ups and Step Downs   Strength 15 minutes to complete: OHS 6s x 2-3r @

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