If you’re coming to the afternoon classes we are going to have assigned heats. This includes FIT athletes as well. Please message or email us to reserve a spot ahead of time, or just sign up when you get in.
Heat 1: 3:00
Heat 2: 3:30
Heat 3: 4:00
Heat 4: 4:30
Heat 5: 5:00
Heat 6: 5:30
Heat 7: 6:00
*We can only take 3 Men, and 3 Women WIN athletes per heat. We can take as many FIT athletes as needed.

WARM UP:
400 M. Run or Row
2 Rounds 
10 Pass Throughs 
10 Good Mornings 
10 Front Squats
5 Inch Worms
10 Clean Pulls 
Then:
Mobility 

WIN
SKILL:
EMOM 8
ODD: 4 DB Front Rack Lunges + 4 Bar Facing Burpees
EVEN: 20 Sec. Max Cal Row
LIFT:
EMOM 8
1 Full Clean
*Build to a starting weight
WOD:
“18.2”
12 Min. Clock
1-2-3-4-5-6-7-8-9-10
DB Front Squat (50/35) (45/30) 
Bar Facing Burpees
In Time Remaining:
Find a 1RM Clean

FIT
SKILL:
EMOM 8
ODD: 8e BB Reverse Lunges
EVEN: 20 Sec. Max Cal Row
LIFT:
Deadlift
5 x 5
*Build
WOD:
AMRAP 12
8 Ab-Mat Sit Ups
10 KBS (53/35) (44/26)
12/10 Cal. Assault Bike

 

Recent Posts