Thurs. 03/31/22 Active Recovery/ Endurance Wod - Choose One Option - Option 1) 5k Row For Time OR Option 2) 30min Any Machine *Every 5mins stop and complete - 5 Push Ups 10 Air Squats 15 R-KBS @ 20/16

Wednesday 03/30/22 Strength - Build To Heavy Power Cleans - 5 x 5 Wod - 15min. AMRAP 6 Power Cleans @ 135/95 30 Double Unders (45 Singles) 9 Toes 2 Bar Buy Out - 200m Run

Tuesday 03/29/22 Happy Birthday Elizabeth!! Skills/Strength - Pull Ups - 5 x 8-10reps SuperSet w/ Bent Over Barbell Rows - 5 x 8-12reps Wod - For Time 2 Rounds 30 DB Deadlifts @ 40/25 200m Run 20 Double DB Hang Cleans @ “ “ 200m Run 10 Devil’s Press @ “ “ 200m Run

Monday 03/28/22 Happy Birthday Nathalie!! Strength - Build To Heavy Back Squats - 5 x 5 Then - 1 x 20 @ 50+% Wod - For Time 8-12-16-20 DB Thrusters 4-6-8-10 Burpees Over DB 100m Run

R.E.D. Friday - 03/25/22 Hero Wod - Leon Smith Jr. For Time - 20 Toes 2 Bar 20 Shoulder to Overhead @ 135/95 20 Handstand Push Ups 20 Overhead Squats @ “ “ 20 Double Unders 18 Clean & Jerks @ “ “ This Firefighter Hero WOD is dedicated to Leon Smith, Jr., FDNY, Ladder…

Wednesday 03/23/22 Happy Birthday Charlie W.!! Wod - For Time 5 Rounds 500m Row 9 Power Snatches @ 95/65 15 Overhead Squats @ “ “ Buy Out - 400m Run

Thursday 03/24/22 *Reminder - Reserve Your Spot For Class Before You Get To Class. Active Recovery Day Wod - EMOM x 5 Sets 1st Min. - 200m Row 2nd Min. - 10 Pull Ups 3rd Min. - 15 Push Ups 4th Min. - 20 Wt’d Sit Ups 5th Min. - Rest Buy Out - Patriot…

R.E.D. Friday - 03/18/22 Hero Wod - Jerry For Time - 1mile Run 2000m Row 1mile Run Dedicated to Sgt Major Jerry Dwayne Patton, 40, who died on October 15th, 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

A huge congratulations goes to @cvbornel for placing age group 3rd 🥉 place in the @raceforfaith 5K this morning! Consistency both in the gym and using his fitness outside of the gym is paying off. Nice work Claude!