Tues. 9/14/21

Tues. 09/14/21 Row Sprints – Closest to 100, not Over! 5 x 100m – 1 Burpee for Every Meter Over 100. Wod – For Time 5 Rounds 50 Dubs (2:1 Singles)12 Single Arm OH DB Alt. Lunges @ 50/35 Finisher – 5min EMOM Red Brick Sprint

Mon. 9/13/21

Mon. 09/13/21 Strength – Back Squats – Build To Heavy 5 Reps*2-3mins Rest Between Sets Wod – For Time 21-15-9Back Squats3-2-1Rope Climbs200m Run *Do Not Dump Barbell Off Back!

Fri. 9/10!21

[9/9, 5:34 AM] Wayne: R.E.D. Friday – 09/10/21 343 – 9/11 Memorial Wod For Time – 100 Deadlifts @ 135/95100 Power Cleans @ 95/65100 Ground to Overhead @ 65/4543 Burpees “343” is a Memorial WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks at […]

Thurs. 9/9/21

Thurs. 09/09/21 *Reminder – Reserve Your Spot For Class Before You Get To Class. Optional Active Recovery Day Wod – EMOM x 5 Sets 200m Row10 Pull Ups15 Push Ups20 Air Squats20 Butterfly Sit UpsRest OR Wod – For Time Benchmark Christine – 3 Rounds 500/400m Row12 Deadlifts @ Bodyweight21 Box Jumps @ 20”