ATTN: 9am is only morning class Mon n Tues!!! Evening classes are ON!!! Warm up: Run 2 laps 3 mins bands/cross symmetry 2 mins cardio Abs circle PVC Deadlifts 4x6 (strength) SNATCH PROgression WOD 7 Rounds of 8 Power Snatches (65/95) E (85/115) 9 Sumo Deadlift High Pulls 10 Deficit Push Ups then, 1 min max tricep (close grip) push ups

ATTN : there will be NO A.M. classes Monday and election day Tuesday. Pm classes as usual Warm up :30 secs each: Walk Skip High skip Shuffles Grapevines High Knees Then, Abstractor Cardio - 3 mins PVC WOD 15-12-9-12-15 of: Push Jerks (75/115) GI Janes (burpee jumping pull Wall Balls (14/20

Awesome week!!! Keep it Rocking! Warm up: Bike 2 mins Row 2 mins Run 2 mins Jump Rope/ski 2 mins PVC 2 mins static stretch Bar (clean) progression WOD 21 mins AMRAP 1 lap Farmers carry- (2x15/25’s) 5 Bear Complex (65/95) E (75/115) 15 Push ups 20 Dying Bugs

$25 WAWA gift card BEST DRESSED!!! 4:30 IS THE ONLY EVENING CLASS!!! Warm up 5 mins Cardio 4 mins AMRAP OF: 3’s Push ups/Sit ups/Squats 2 mins Hollow rocks PVC WOD Overhead Walking Lunges (plate 15/25) KB Swings DB Snatches Box Jumps *** here are 4 rep amounts - you choose which is which: 64/72/48/56 (can also divide them up anyway you want)!!! End it with 50 Hollow Rocks!!!

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Bar only - good mornings Bar only Deadlift training Deadlift progression (8-10bar, +lbs 5-6, +3, 2) Then, 5x5 Deads WOD 5 Rounds of Run 1 lap/bike 500m/row 250m 7 Pull Ups 9 Romanian Dead lifts (135/185) E (155/225)

Warm up 3 rds of 1 min cardio 1 min stretch 1 min abs Pvc Pull up practicc and 4 x 8’s WOD “Annie and Franny” hangin!!! 50-40-30-20-10 of: Double Unders Sit ups AND 45 Thrusters added anywhere/any how!!!

Warm up 3 mins cardio 4 mins of: 3 push ups 5 Sit ups 7 Air Squats 1 min bar hang 1 min wall Sit Abstractor PVC Power Clean n Press pro WOD 4 Rounds of: 8 clean n presses (75/115) E (95/135) 4 wall Walks 8 Burpees 24 Double Unders