Warmup: Run 1 lap :30 alternating Frankenstein kicks 20 kettlebell sumo deadlifts :30 jumping jacks 20 air squats :30 high knees 20 lunges (10 each leg) :30 jumping jacks 20 plank shoulder taps (10 each side) :30 dying bugs Run 1 lap PVC stretching Two birthday WODs! If you come in only one day Friday/Saturday = you choose which WOD to do. If you come in both days you'll do both 🙂 6/19: Happy Birthdays to C & E! 🎉 WOD 5 rounds of: 10 Power Cleans (75/115; RX+ 95/115) 10 Rin

We are CLOSED for today. Thank you for your understanding. Check out this at-home workout for the day instead! 5 rounds of :30 work / :30 rest 1) Burpees or mountain climbers 2) Air squats or lunges 3) Handstand pushups or pike pushups or regular pushups 4) Hollow rocks or V-ups or Situps Have fun! Back to regularly scheduled classes on Friday.

ATTN: We will be closed tomorrow, Thursday June 18th - no classes. Apologies for any inconvenience Warm up Walk 1 lap Jog 1 lap Cross Sym /bands: guilty;Bow:alpine Testing: Bike1200m; Row 500m; Ski :30 each- flutters, bicycles, Rocks PVC orbits, pass thrus, sprawl stretch WOD Tabata Dying bugs 4 mins Box Step ups W/ db (35/50) Rest 2 mins Tabata Sprawl Burpees 4 mins OH Squats (65/95) 2 mins Double Under practice

ATTN: There will NOT BE any classes on Thursday! Warm up Michael Phelps -arm circles(little n big), crosses, back slippers 2 rds of: Runners warm up-10 JJ’s, T’s, pogos, lunges 5 inch worms 20 alt. KTE 20 Jack Knives Run 2 laps 4 Rounds of 5 floor wipers w/ press Power Snatch progression 8,5,3,2 WOD 5 KB SWINGS/25 Power Snatches Run 1 lap 10 KB Swings/20 Power Snatches Run 1 lap 15 KB Swings/15 Power Snatches Run 1 lap 20 KB Swings/10 Power Snatches Run 1 lap 25 KB Swings/5

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri pod stretch Then 20 OH Squats (pvc) 1-arm rows 4x6 WOD 3 Rds: 14 Back Squats 14 Toes to Bar 14 Mountain Climbers Rest 1 min 2 mins of Burpee Briad Jumps!

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :15 high knees 10 monkey jumps :15 high knees 5 inch worms Run 1 lap PVC Warmup/progress to workout weight for shoulder to overhead WOD: For 3 mins 30 seconds: 3 wall walks 6 tire flips 9 shoulder to overhead (RX: 75/115) (RX+ 95/135) Bar over burpees in remaining time till 3:30 ma

WOD 21-15-9-3 of Power Cleans (105/145) Box Jumps Rest 2 mins Then, 30 DB Snatches for time