Thursday 08/24/22 *Reminder - Reserve Your Spot For Class Before You Get To Class. Active Recovery Day! Happy Birthday Gabe!! and Happy Birthday to Jenn Mortensen!!! Wod - 10 Rounds 400m/300m Row 20 Sit Ups 10 Plate Ground to Overhead @ 45/25

Wednesday 8/24/22 *Reminder - Reserve Your Spot For Class Before You Get To Class. Joyeux Anniversaire Victoria!! Wod - For Time 7 Rounds 7 Squat Cleans @ 95/65 (Touch n Go) 7 Pull Ups 100m Run

Tuesday 08/23/22 Strength - Build To Heavy (20-25mins) Back Squats - 5sets x 3reps Wod - For Time 18-15-12-9-6 Toes 2 Bar Slam Balls Wt’d Sit Ups 100m Run

Monday 08/22/22 Strength - Build to Heavy Push Press Strict Shoulder Press - 5sets x 3reps Push Press - 3sets x 3reps Wod - For Time 3 Rounds 200m Run 21 Deadlifts @ 135/95 21 Air Squats to WB 2 Rounds 300m Run 15 Hand Release Push Ups 15 Push Press @ “ “ 1…

Monday 07/25/22 Strength - Build to Heavy Back Squats - 7sets x 4reps Wod - 18min. AMRAP Buy In - 100m Run Then AMRAP.. 9 DB Push Ups 15 DB Thrusters @ 40/25 200m Run

Tuesday 07/26/22 Wod - For Time Christmas in July 2022! 1 Burpee 2 Inch Worms 3 KB Goblet Squats 4 KB Rev. Lunges 5 Hand Release Push Ups 6 Squat Jumps 7 KB Sumo DL High Pull 8 Slam Balls 9 KBS 10 Mtn. Climbers 11 Burpees 12 Perimeter Run Complete each exercise in ascending…

Repost from @blackowlnetwork • CCW class Aug 7 12:30 DM for Details!

Benchmark Friday 07/22/22 Warm Up - Overhead Practice - Empty Bar 3 Muscle Snatches 2 Power Snatches 1 Overhead Squat Wod - For Time Nancy 5 Rounds 400m Run 15 OHS @ 95/65