NO REGULARLY SCHEDULE CLASSES TODAY! Join us in our fundraiser for The Unquite Professional. We have a WOD for you, a silent auction full of hot items, and corn hole!

SATURDAY- No regularly scheduled classes! Sign up to participate for the T.U.P. fundraiser! WARM-UP: PLYOS SKILL: Partner Relay With a Slamball: 200m Run 400m Run 800m Run Each partner does every run. WOD: ”Paul-ish” 5RFT:

WARM-UP: Everett warm-up 20 jacks 20 seal 20 lunges 15 squats 10 push ups 5 burpees SKILL: Hip and Shoulders Game WOD: ”Jack” 20 Min AMRAP 10 Push Press (115/80) 10 KBS (24/16) 10 Box

WARM-UP: 2x’s 10 pass thru 10 Good Mornings 10 OHSQ Shoulder stretch SKILL: Build to a heavy Complex of: Hang Snatch + Hip Snatch WOD: ”Randy” (10min) For time: 75 Power Snatch (75/55)  

WARM-UP: 2x’s: 150m Row 10 Russian KBS 10 American KBS 10 Slsu SKILL: Turkish Get-up’s 3 sets of 3 on each side using KB or DB (:90 rest) WOD: ”Hansen-ish” (25 min cut ) 5

WARM-UP: 200 M run 1 set fence drills 10 Lunge to instep 2x’s: 10 Air Squats 10 PVC Pass Thru 10 Good mornings Barbell Warm Up SKILL: Every 2min for 6 Sets (12min) Power Clean