CFT
1 rep max
Squat
Static overhead press
Deadlift
Way to go Rachel on your 300lb Deadlift!!
WOD
400 M Run
10 Tire Flips
Amrap in 15 mins

“DT”
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
5 rounds

10 Sumo Deadlift High Pull
10 Ring Pushups
10 Kettlebells
5 rounds

Ro, Joe, Rachel, Denny and Justin sweating the morning WOD
10 Knees to Elbows
10 Hang Cleans
5 Burpees
Rounds in 15 mins

Deadlift
5×5×3×3×1×1×1

21-15-9
Pushpress
Wallballs
Pullups

Lorraine, Rachel, Mat, Justin and Joe working hard
“Crazy 8’s”
8 Squats
8 Pushups
8 Box Jumps
Rounds in 20 mins

“The Bear”
7 Sets of:
1 Clean
1 Front Squat
1 Pushpress
1 Back Squat
1 Military Press
5 rounds
You CAN NOT put the bar down during any set. Only after the 7 reps have been completed.

Ralph, Riss, Corey, Mat and Scott sweating in the evening class
400 M Row
10 Pullups
20 Kettlebells
40 Double Unders
150 M Run
10 Plate Burpees
20 Pushpress
40 Wallballs
150 M Run
10 Box Jumps
20 Dips
40 Situps
400 M Run

“Diane”
21-15-9
Deadlift (M-225, 185)(W-155,115)
Handstand Pushups