SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)

WOD Guidance & Goal: Challenge yourself on the technical gymnastics movements today. And go heavy on the kettlebell swings. If you’re working on muscle ups or handstand push ups, target 8-10 rounds. If you’re proficient at all of these movements target 15-20 rounds. 

Post Rounds to Comments. Compare scores HERE.

About Nate:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

4 rounds
600m moderate, 400m easy, 200m sprint
Rest 3 min

SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

“Loyal”
AMRAP 10
10 Front Squats (165/115)
20 Push Ups

Cash Out…

WOD Guidance & Goal: xChoose a weight you can get at least 6 front squats before placing the bar down. Push ups, do bigger sets to start then chip away with smaller sets not going to failure. Target 5-7 rounds.

Post Rounds to Comments.

6:30p

Build to heavy
2 front squats + 1 jerk

China’s plank
5×10 min

DB lateral flyes
5×20

SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

“Tightrope”
2 Rounds
400 Meter Run
20 Knees To Elbow
400 Meter Row
20 Pull Ups

WOD Guidance & Goal: xRun 400’s :05-:10 slower than your 1 mile PR pace. Knees to elbow and pull ups break into at least 2 sets to manage grip. Target sub 17 minutes

Post Time to Comments.

SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

WOD Guidance & Goal: xFor the bench press, target 85-90% for all 3 sets. Build gradually to working weight. Take 2-3 minutes between sets. For the EMOM, push hard each minute to earn your rest!

Post Weight to Comments.

6:30a

Power Snatch 7×3
Power Clean and Jerk 7×3
Romanian Deadlift 5×10

SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

“From Now On”
3 Rounds:
25 Dumbbell Jerks (50/35)
50 Double Unders
25 Dumbbell Step Ups (50/35)(24/20)
50 Double Unders

WOD Guidance & Goal: This is a grip, leg and shoulder burner. Break jerks into two sets to save shoulders. After 7-10 reps take a break on the step ups to save grip. Choose a weight for the dumbbells that you can do 10 reps unbroken on the jerks. Target 15-20 minutes.

Post Time to Comments.

10x 300m, 100m easy between sets

7:30p

Power Snatch 7×3
Power Clean and Jerk 7×3
Romanian Deadlift 5×10

SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD Guidance & Goal: To get the most out of a weightlifting day take 3-4 warm up sets to get to your first working weight. The first working weight should be HEAVY! Take 1-2 minutes between sets. 

Post Weights to Comments. Compare scores HERE.

• SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.

“This Is Me”
10 Rounds
5 Bar Facing Burpees
6 Toes to Bar
7 Snatches (75/55) (no squat)

WOD Guidance & Goal: GO! The smaller the rep scheme, the harder you push. Choose a weight for snatches you can do every round unbroken. The weight should feel very light. Target 15 minutes to complete the workout.

Post Time to Comments.

2x15min bike at 58 rpm, rest 5 min between

WOD Guidance & Goal: xxx

Post Time to Comments.

6:30p

“Light That Never Comes”
3 Rounds For Time:
20 Cleans (135/95)
15 Jerks (135/95)
10 Chest to Bar Pull Ups

WOD Guidance & Goal: Break cleans into 3 sets, jerks in to 2 sets and either unbroken or chip away at chest to bars. Choose a weight you can do 10 cleans unbroken and 7 jerks unbroken. Aim to complete workout in 10-15 minutes.

Post Time to Comments. Compare scores HERE.

5 rounds
50 meter sprint
100 meter easy
200 meter moderate
50 meter walk
rest 2 minutes