WARM UP 3x: (:30 Drills) Jacks Seal Jumps Air Squats Push Ups ENDURANCE 2x400m Run, :60 Rest WOD: 20 Rep Back Squat @ 50% of 1RM – 1 Rep Every :09 for 3:00 * Then Immediately Perform 50 Burpees Onto a Plate (5:00 Cutoff)  

If you’re coming to class today, there will more than likely be techno playing…  Just that kinda day. WARM UP 3 Min Jump Rope 2x: 20 Air Squats/10 Inch Worms + Pushup SKILL 3×30 Banded Good Mornings 5×6 Russian Ham Curls WOD 4 Rounds: 12 Clean and Jerks (115/75) 200m Run 15 Slam Ball Thruster

We announced last week that we will be having a Paleo Challenge soon, and it has finally arrived!  We know there is not a ton of time to register as of today, but we wanted to make sure to get this together and ready for all of you to benefit from it prior to Spring

WARM UP :30 Drills Jumping Jacks Seal Jumps Arm Circles Sampson Stretch 3 Rounds 200m Run 5 Pullups 10 Pushups 15 Air Squats STRENGTH 3×5 Pause Back Squats *Hold bottom position for :03 each rep WOD 12 Min AMRAP 8 Hip Power Snatch (115/75) 10 CTB Pullups 12 Alternating Pistols or FSQ

WARM UP 400m Run Plyos MOBILITY Foam Rolling WOD 50 Box Jumps (24/20) …then… 4 Rounds 15 Push Press (95/65) 15 Sumo Deadlift High Pulls …then… 50 Box Jumps

BUY-IN: 400m Run PVC Warm-up Endurance WOD: *Alternate with partner (rest while your partner runs) 200-400-800-400-200m runs WOD:  21 – 15 – 9  HSPU Front Squats (135/95) *75 Double Unders to end each round

WARM UP C2C Run 25 KBS C2C Run 20 KB DL C2C Run 15 Pushups C2C Run 10 Burpees C2C Run SKILL KB Skills WOD 50 Single Arm KB Swing (24/16) 200m Run 40 Single Arm KB SDHP (20 each) 200m Run 30 KB Cleans (15 each) 200m Run 20 KB Snatch (10 each) 200m

We are running a full schedule today! Come in to any of our regularly scheduled classes and get your work in. WARM UP 400m Run Everett Warm Up STRENGTH Find 1 Rep Max Bear Complex WOD 5 Rounds for Time: 5 Power Cleans (185/115) 10 LHPU 15 Pullups

First, thanks to everyone who came out and supported our athletes who competed at The Fittest Games in Austin this weekend.  Your support is hugely appreciated and we can’t thank you enough for being there to encourage us throughout the weekend! It was an amazing weekend for both Drew and our team!  In the Individual

WARM UP Curb to Curb Run 4x Ladder Drills Curb to Curb Run 4x Ladder Drills Curb to Curb Run 4x Ladder Drills MOBILITY 5 Minute Foam Roll Burgener Warm Up WOD 10-8-6-4-2 Snatch (135/95) 12-14-16-18-20 Box Jumps (20”)