10am Class Today!!!

"OPEN GYM" - 3:30-6:30pm

10am Class Tomorrow

WOD:

4 Rounds For Time of:

Run 400 Meters

50 Squats

**NO 3:30pm class today**

WOD:

General Warmup (Similar to Yesterday's)

Burgener Warmup x 3

Then:

Snatch Grip Deadlift: 3-3-3

Hang High Pull: 3-3-3

Muscle Snatch: 3-3-3

10am Class Today!!!

Tomorrow (Wednesday) - No 3:30pm class (Sorry) only 4:45, 6 and 7:15pm

Thursday: Normal afternoon and evening

Friday: "Open Gym" : 10-11am & 3:30-6:30pm

Saturday: 8am WOD @ the Gym!!!

WOD:

5 Rounds for reps of:

1 Minute - Wallballs (20/14)

1 Minute - Rope Climbs

Run 400 Meters

Rest

Start each round exactly 6 minutes apart... Your rest period is whatever is left over @ the end of your run!!!

10am Class Tuesday & Friday!!!

SATURDAY - CLASS @ 8AM

WOD:

3 Rounds for time of:

5 Front Squats (115 / 85)

15 Pullups

5 Burpee Box Jumps

15 Toes to Bar

5 Push Jerk (115 / 85)

15 Hand Release Pushups

Gym is Closed today!!!

Friday - Open Gym: 4:30pm - 7:30pm

Saturday - Closed

WOD: (On your Own)

5 Rounds for time of:

10 Pullups (Sub pushups if you don't have a bar)

20 Squats

10 Toes To Bar (Sub Situps if you don't have a bar)

Sprint 200Ft

Schedule for Rest of Week:

Tomorrow (Thursday) - CLOSED (WOD will be posted online)

Friday - Benchmark Friday - Open Gym 4:30 - 7:30pm

Saturday - CLOSED (Come down and cheer Shanon on @ Regionals - http://games.crossfit.com/ SoCal (The Sun)

WOD:

For Time:

Run 400 Meters

21 Thrusters (95 / 65)

21 Pullups

Run 300 Meters

15 Thrusters

15 Pullups

Run 200 Meters

9 Thrusters

9 Pullups

Schedule For the rest of the week:

Wednesday - Normal Afternoon & Evening Classes

Thursday - CLOSED (WOD will be posted on the website)

Friday - Open Gym - "Benchmark Friday" 4:30pm - 7:30pm

Saturday - CLOSED (Come down and support Shanon @ Regionals!!!)

WOD:

Power Clean

3-3-3

WOD:

For Time:

7-6-5-4-3-2-1 Rep Rounds of:

Muscle Ups

Hand Stand Push Ups

@ the end of each round of the couplet:

15 Squats: 1 Set per round in this order:

Back Squats (95lb)

Front Squats (65lb)

Overhead squats (45lb)

Back Squats (45lb

Front Squats (45lb)

Overhead Squats (45lb)

Air Squats

**Happy Birthday Jackson**