MOD Box squats GMOD HSPU Ring dips Push ups WOD 31 kettlebell swings 31 burpee pull ups 31 overhead squats 31 toes to bar 31 wall balls


MOD Clean & jerk Back squat GMOD L-sit Dragon flag sit ups WOD 2 Rounds 10 Clean & jerks (185/125) 30 Burpees 21 HSPU 10 Deadlifts (315/225) 30 Lateral burpees 22 Wall balls


MOD Snatch skill transfers GMOD Ring push ups + flys Handstand holds WOD “JP” 48 box jumps 48 push press 48 double unders 48 burpees 48 K2E 48 air squats 48 lunges 48 double unders 48 broad jumps 48 v-ups


First POSE run technique, pt 1 Second Buddy carry Prowler push Third Kalsu 100 thrusters for time -at the start of every minute, you must do 5 burpees -with the remaining time of each minute, do as many thrusters as you can/want -you don’t have to do thrusters every minute, you can rest, but you have to do 5 burpees …


Beginning November 1st…morning classes will be held at 0530 & 0630 only, Monday thru Friday! Sign up rules still apply… If there is interest, we will begin offering 1100 classes on Tuesdays & Thursdays. Please speak with Keras if you are interested.


MOD Clean & jerk Back squat GMOD Planche Hollow rocks WOD 20 snatches 40 pistols 80 toes to bar


MOD Snatch Front squat GMOD Ice cream makers Muscle up negatives WOD Shoulder-to-overheads Box jumps


MOD Thrusters GMOD Skin-the-cats Ring support + strict ring pull ups False grip hold on rings WOD HEAVY FRAN 15-12-9 Thrusters, 135#/95# Weighted pull ups, 45#/25#


MOD Back Squat Clean & Jerk GMOD L-sit + tuck crunches Handstand holds + push ups WOD HELEN 3 Rounds -400m run -21 KB swings -12 Pull ups


MOD Snatch balance GMOD Back lever Ring push ups + Ring flys False grip chin ups + muscle up transition WOD Snatch barbell complex