Strength: Front Squat 5,5,3,3,1,1

WOD:

Start: 100 Double Unders

5 Rounds of

7 Thrusters 115/75

7 Chest to Bar Pullups

Finish: 100 Double Unders

Core: 50 ab mat situps, 50 Russian Twists 20/8

Strength: 3×5 Shoulder Press

Wod:

Max Box Jumps in 2 min 24/18″

rest 1 min

Max Burpees in 2 min

rest 1 min

Max Wall Balls in 2 min 20/14#

rest 1 min

Max Pull ups in 2 min

rest 1 min

Max Sit ups in 2 min

CORE: 3x 10 Half Moons 20/15/8#     3×10 Back Extension

Starting next week the elements classes and the wod classes will not be combined allowing Dan and myself to give as much attention to the clients as possible. Separating the classes will allow more one on one time hopefully allowing you guys to get the most out of these classes.  The gym will be closed all day friday due to prior engagements I apologize if this causes an inconvienence, but take friday to relax and recover so you can come back saturday and hit it hard.

Thanks, Jake

Strength: 3×5 Bench Press

Wod: 5 Rounds

4 HSPU

10 KB snatches 45/25#

10 Knees to elbows

4 Deadlift 225/135#

CORE: 3×15 Back Extension/3×20 Russian Twists

This WOD is in Dedication to our local HERO Captain Paul Webber of the United States Marine Corp. Thanks for your service, stay safe and come home soon so we can kill some WODS together.

Strength: ZOTS Press 5×5

WOD:

“Slobberknocker”

8 Rounds for time

2 Snatches (135/95)

4 Push Press (135/95)

6 Chest to bar pull-ups

Run 200m

Core: 50 ab mat situps, 50 meter one arm Farmers Walk x 4 (53/18 alternate each arm)