Friday, September 1, 2023

Labor Day Weekend Schedule — Reserve your spot today!
Saturday
Open Gym: 7:30 – 9 AM
Squad WOD: 9 & 10 AM

Sunday
WOD: 9 AM ONLY
Yoga: 10:15 AM

Monday, Labor Day
Open Gym: 7:30 – 9 AM
WOD: 9 AM ONLY

Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 8-12 Alternating Pistols (FX: 8/8 Lateral Box Step Ups)
3) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike/Box)

Conditioning
AMRAP 8
2-4-6-8, etc.
Sit-Ups
Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
Single Dumbbell Thrusters (50/35) (FX: 35/20) (RX+: 70/50)
*Alternate arms each round
*Ex. 2 Lunges (L), 2 Thrusters (L), 4 Lunges (R), 4 Thrusters (R), 6 Lunges (L), etc.