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9/28/20 Women’s group tonight Monday at 7:30pm. We are going to keep it as every other Monday. MoFlow this Friday 7:30am

9/25/20 Metcon (Time) 5 Rounds 200 m Run 10 Thusters 95/65 10 Lateral Barbell Burpees

9/25/20 Gymnastics HSWalk Practice Alternating on the Minute x 10 (5 Rounds) :45s Row (recovery pace) 30′ HSWalk (5 mats) HSW alternates: -Wall Walks -Handstand shoulder taps -Single arm seated DB Press (5 per arm) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 12/8 Cal Bike 12 C2B 8 Single Arm DB

9/24/20 Metcon Metcon (Time) For Time: 1 Mile Run or 1600m Row 50 Calorie Bike 1 Mile Run or 1600m Row OR Run or Row 3 miles CF Games 2020 Awful Annie (Time) For time: 50-40-30-20-10 Double-under GHD sit-up 5-4-3-2-1 Clean W 185 lb. M 275 lb. Metcon (Distance) Max unbroken HSWalk

9/23/20 Gymnastics Metcon (AMRAP – Reps) On the 2:00 x 5 Rounds 8 Bar-Facing Burpees 20 DU Max kipping HSPU with Time remaining. -No rest between rounds -Score is total number of HSPU ADV RX as written RX Max Push Press 95/65 Metcon Metcon (AMRAP – Reps) AMRAP x 5, Rest 5: 60 Lunges 200m

9/22/20 Gymnastics Metcon (Weight) Bar MU Stamina 5 Rounds, based on your percentages: 35% Max Bar MU 3 Power Clean Rest 2 minutes between sets Every set add weight to your bar working up to 85% of your 1RM Power Clean Start around 75% Metcon Metcon (Time) 21-15-9 Power Clean 95/65 Hand Release Push-ups Directly

9/21/20 Below is our class programming as well as the 2020 Games workouts. If you want to participate we are going to post the games workouts the rest of this week for those that want to do them. You can do either one. Weightlifting Squat Clean and Jerk (Build to a 1 Rep max) Squat

9/19/20 8:30 CFA Metcon Metcon (Time) For Time: 70/40 Cal Row or 50/35 Cal Bike 50 Single arm DB clean and jerk (50/35#) 400m Run 15 Bar MU 400m Run 70/40 Cal Row or 50/35 Cal Bike 50 Single arm DB clean and jerk (50/35#)

9/18/20 Metcon Metcon Alternating on the Minute x 10 (5 Rounds) :45s Row (recovery pace) 30′ HSWalk (5 mats) HSW alternates: -Wall Walks -Handstand shoulder taps -Single are seated DB Press (5 per arm) Metcon Metcon (Time) 3 Rounds: 3 Burpee Box Jumps 6 Double DB Squats (50/35) 9 Deadlifts (155/105) 50/35 Cal Row 3

9/17/20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 800m Run 48′ Single DB OH Walking Lunge (each arm) 2 Rope Climbs Scale Rope Climbs: 8 Pull-ups