HAPPY BIRTHDAY JONNY LEGZ OCTOBER 18, 1979: age 46 Warm up   3 mins 333’s-    3 push ups    3 sit ups    3 squats 4 mins cardio Michael Phelps 1 min jump rope PVC Bday WOD 46 Clusters (65/95) 46 Box Step Ups w/ DB (35/50) 46 Floor wipers w/ press (65/95) 46 jump rope crossovers

Warm up Run 1 lap Jump rope 1 min Shadow box 1 min Bar hang 1 min Bike/row/ski 1 min Hollow rick hold 1 min Repeat process WOD Tabata Abs (pick one of upper abs: alt kte/dying bugs/rocks/etc) 1- min rest 4 mins wall walks 1-min rest Tabata Push ups 1 min rest 4 mins Power Cleans (55/75) or Deads (135/185) 1-min rest Tabata OH Squats (55/75)

Happy Bday Marie, bday WOD will be Thursday! Warm up 4 mins cardio 3 mins bands/cross symmetry 2 mins cardio 1 min bar Hang ABSTRACTOR Marie bday 10/15/90 age 35 Bday WOD (Thursday) 5 rounds of: 7 push Presses (75/115) 7 wall Balls 7 Mountain Climbers 7 pull Ups Then, 35 Burpees

Happy Bday Marie, bday WOD will be Thursday! Warm up 4 mins cardio 3 mins bands/cross symmetry 2 mins cardio 1 min Plank hold 1 min 6” hold Marie bday 10/15/90 age 35 Bday WOD (Thursday) 5 rounds of: 7 push Presses (75/115) 7 wall Balls 7 Mountain Climbers 7 pull Ups Then, 35 Burpees Wednesday’s WOD 12 min AMRAP OF 6 Power Snatches (65/95) 6 Box Jumps 6 Devil Dogz Then, 4 mins of 4 bar Over burpees 4 Power Snatches (75/115)

ATTN : BOXING begins today!!! We will run boxing on Tuesdays at 7am and 7pm!!!if you want to get a great workout in or even a 2nd, COME JOIN US!!! Crossfit class will run simultaneously! WARM UP RUN 3 mins Stretch 3 mins Row 2 mins WOD “Leg Day”!!! 16 min AMRAP OF- 10 Back Squats (75/115) E (95/135) 10 Toes to Bar 10 DB Lunges w/ Twist 10 Bend Over Rows

BOXING CLASS TOMORROW AT 7am and 7pm More to follow, possibly 1 on Thursdays and Saturdays, 6 people max, we will have sign ups if necessary. LETS GOOO!!! Warm up Runners warm up Jj’s T’s Pogos Lunges Run 4 laps Static 2 mins Pvc 1-arm rows 4x6’s WOD 21*15*9*3 Thrusters KB Swings Russian twists Hollow Rocks

Warm up Run 3 laps (if not raining) 20 push ups 20 sit ups 20 Squats 20 lunges 2 mins Static stretch 1 min bar hang Toes to bar review n...