Monday

Happy Labor Day! 
Please check Mindbody to sign up for classes today! We will have a limited schedule!


Special "FUN" Oly Class, Uptown 830am 
The class will consist of Oly outside the normal programming cycle)

930am  and 1030am group wod, Uptown with Mollie and Brad

9 and 10 am Downtown- with Aaron 

10am and 11 am Midcity- with Liz


OPEN GYM- Uptown 1:30-3:30

Open Gym, Uptown 1-3pm


Saturday Group Class Schedule:
9 and 10am Uptown,

10 and 11 am, Midcity

10 am Downtown

We will also have a limited Class schedule for Monday, Labor Day! Please check Mindbody for classes!

Friday

Warm up:
2 rounds of Quick Foot Ladder drills
2 rounds of Line Drills (20 sec on/10 sec rest)
Over the line and back
Hop scotch
Scissors

Mobility

Strength/Skill:
Find 3RM Back Squat or Front Squat

WOD:
"Fran" 
21 - 15 - 9
Thruster 95/65
Pull-ups

Thursday

Olympic Lifting 830am, Uptown
Row Endurance, 630pm, Uptown

Warm up:
3 rounds of Dynamic drills for 25m
Carioca
Butt kicks
Lunge with twist
Inch worms
Then four 50m sprints, speeding up each sprint

Mobility

Strength/Skill:
Find 3RM Strict Press or Push Press

WOD:
"Fight gone BAD"
3 rounds of 1 min ME each
Wall balls 20/14
Sumo DL High Pull 75/55
Box jump 24/20
Push press 75/55
Row for cal
Rest

Wednesday

Warm up:
2 rounds of Med Ball Warm Up with light med ball; first two exercises with a partner 
5 chest passes per person 
5 rocky full twist per side per person 
5 around the back circle per side 
10 figure 8s between the legs
10 kick ups
then, 3 EMOM 100m row sprint

Mobility

Strength/Skill:
Find 3RM Clean

WOD:
"Tosh" (short version)
3 rounds for time
Run 100m, rest 1:1
Run 200m, rest 1:1
Run 400m, rest 1:1

Tuesday

Running Endurance, 630pm, Uptown

Warm up:
3 rounds of KB warm up w/light KB (12kg or less)
10 alternate 1 arm swings per arm 
5 KB clean and press per arm 
5 windmills per arm 
5 OHS per arm
Then 3 rounds of 50 jump rope singles with 15 sec rest

Mobility

Strength/Skill:
Find a 3RM Deadlift

WOD:
"Christine"
3 Rounds for time
Row 500m
12 DL @ body weight
21 Box jump (20in)

Monday

Sign up for the Whole Life Challenge

Warm up:
2 rounds of Quick Foot Ladder drills
2 rounds of Line Drills (20 sec on/10 sec rest)
Over the line and back
Hop scotch
Scissors

Mobility

Strength/Skill:
15 min EMOM
1st min - 1-2 rope climbs or rope walks
2nd min - 20 supermans
3rd min - 45 seconds in the bottom of DEEP air squat

WOD:
"Grace"
30 Clean and Jerks for time (135/95#)

Open Gym

Uptown 9:30am-11:00am

Midcity 10:30am-12:30pm

Warm Up:

3x: 
20 alternating lunges
10 squat jumps, 
10 burpees, 
10 pushups, 
20 mountain climbers rest 1 min


WOD
teams of 2: 300 wall balls for time (20/14)
every 4min run 200m together

Friday

Warm up:3 rounds of Dynamic drills for 25m
Carioca
Butt kicks
Lunge with twist
Inch worms
Then four 50m sprints, speeding up each sprint

Mobility

Strength/Skill:
12 min EMOM
Even: 5-10 Strict pull-ups
Odd: 45 sec of upper body step ups

WOD:
20 min AMRAP
5 HSPU
10 pistols
15 Russian KBS 32/24kg