“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) - 10ft target
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
Rest 1 Min Before Next Round

Regular Schedule - Except NO intro, specialty or teens class (teens are welcome to join 5:30p class)

"Redemption"
5 Rounds:
500 Meter Row
15 Deadlifts (155/105)
30 Double Unders

No teens, 5:30 or 6:30p classes

"Escape"
5 Rounds:
10 Shoulder to Overhead (135/95)
10 Front Rack Walking Lunges
(135/95)
10 Burpees

"For Whom the Mel Tolls"
AMRAP 10:
3 Muscle Ups
5 Squat Snatches (135/95)
7 Handstand Push Ups

"Cement Mixer"
7 Rounds:
On the 3 Minute
400 Meter Run
12 Toes to Bar

Courtesy of CFNE

Classes at 8a and 9a
"The Chief"
5 Rounds
AMRAP 3
3 Cleans (135/95)
6 Push Ups
9 Air Squats

Open Gym 9a-Noon

"Against All Odds"
5 Rounds)
50 Meter Handstand Walk)
5 Overhead Squats (155/105)