WOD

OPEN

1. Power Clean
(70%/5)5

2. Power Jerk
(70%/5)5

3. Push Press
(70%/5)5

4. Conditioning (Class WOD)
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Dumbbell Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

PERFORMANCE

For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Dumbbell Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

FITNESS

For Time:
15-10-5
Kettlebell Swings (53/35)
Toes to Bar

800 Meter Dumbbell Run (50/35)

5-10-15
Kettlebell Swings (53/35)
Toes to Bar

WOD

OPEN

1. Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2. Snatch Pull
(110%/2)4

3. Back Squat
(85%/5)5

4. Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

PERFORMANCE

3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

FITNESS

3 Rounds:
400 Meter Run
15 Clean and Jerks (95/65)
150 Single Unders

Labor Day!!!

Open Gym Only, 9AM to 11AM

WOD

“BLAKE”

4 Rounds For Time
100 Foot Overhead Walking Lunge (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb)
10 Handstand Push-Ups

For Time

Scheduling Announcement

Tomorrow Monday, September 4th: Open Gym only, 9AM to 11AM

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

OPEN/PERFORMANCE/FITNESS

Alternating OTM x 20:
Even: 1 Round of “Cindy”
Odd: 3 Deadlifts (Climb in Weight)
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Scheduling Announcement

Monday, September 4th: Open Gym only, 9AM to 11AM

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

OPEN – PERFORMANCE – FITNESS

Teams of 3:
10k Row

*Switch every 250 meters

Call Us: (909) 295-2372

Call Us Text Us Drop In

WOD

Refer A Friend

Invite A Friend To Check Us Out!

Wednesday 9-6-17

WOD

Tuesday 9-5-17

WOD

Monday 9-4-17

Labor Day!!!

Open Gym Only, 9AM to 11AM

WOD

Sunday 9-3-17

Scheduling Announcement

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

Saturday 9-2-17

Scheduling Announcement

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD