Mon (26th) Back Squat (4x8) Start at 65% and build. Star Fox (Time) 3 Rounds For Time 10 Squat Clean 135/95 75 Double Under 10min Cap Fitness: 10 Hang DB(2) Squat Clean 100 Jump Rope RX+: 165/115 100 Double Under Tuesday (27th) Galactica (No Measure) EMOM 30 1) :30-:40 Handstand Hold 2) 24 Russian Twist 3) 12 Arnold Press 4) :30 L Sit (on box) 5) 12/12 Paloff Press 6) 12 Alt. Renegade Rows We have a nice recovery/accessory workout for today, designed to give you a good swea

Monday (Sep 19th) Hang Power Clean EMOM 6:00 3 Hang Power Cleans Start at a moderate weight and increase to a tough 3, well above your workout weight. Act Fast (Time) For Time: 5-10-15-20 Hang Power Clean & Jerk 75/55 Toe to Bar into; 20-15-10-5 Thruster AbMat Sit Up Fitness: 5-10-15-20 DB (2) Hang Power Clean & Jerk AbMat Sit Up into; 20-15-10-5 DB (2) Thruster AbMat Sit Up Rx+: 5-10-15-20 Hang Power Clean & Jerk 95/65 Toe to Bar Cap = 15 Minutes Tues (Sep 20th) Night Ri

Monday (Sep 12th) Strength Ever :90sec x 6 5 Power Clean Work at 60-65% for sets. Metcon (Time) 4 Rounds For Time 20/16 Cal Bike 12 DB(2) Box Step Overs 50/35 8 Burpee DB Deadlift 4 Wall Walks Tuesday (Sep 13th) Strength Every 2.5 min x 5 10/10 KB(1) Front Rack Heel Elevated Squats 100ft KB(1) Front Rack Lunge *2-3sec Tempo up and down on the Squats. Unload The Truck (No Measure) 12min AMRAP 50 Double Under/75 Jump Rope 100m Farmers Carry 18/15 Cal C2/Assault Bike 1min Plank

Monday (Sep 5th) See you at 8:00 am or 9:15 am for our Labor Day Workout! Tuesday (Sep 6th) Front Squat (5, 4, 3, 2, 1) Start @ 70%, and SLIGHTLY build to around 85%. . So Much Hustle (Time) 30-20-10 Kettlebell Swing Kettlebell Goblet Squat Rx = 53/35 Rx + = 70/53 Cap = 9 Minutes Wednesday (Sep 7th) Everybody Just Chill (No Measure) Every 6 Minutes x 5 sets: 8 Bench Press 100m Sandbag Carry 25 Sit Up 8 Strict Pull Up Thursday (Sep 8th) Jump City (Time) For Time: 4 Rounds