Level I 3 Rounds 500m Row 15 Clean and Jerks  75#/53# 15 Pull Ups 15 Box Jumps  20" Post time. Level II 3 Rounds 50 [...]

8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

1 Mile Run 10-9-8-7-6-5-4-3-2-1 Wall Ball 20#/14# Push Ups KB Swings 53#/35# Double Unders x 3 1 Mile Run Post total time.

Level I 400m Run 15 Overhead Squats   65#/53# 10 Burpees 400m Run 20 Front Squats 10 Burpees 400m Run 25 Back Squat 10 Burpees Post [...]

Level I 50 Wall Ball  20#/14# 50 Box Jumps  20" 50 Sit Ups 2000m Row 50 DB Push Press  35#/25# 50 KB Swings  53#/35# 50 [...]

Benchmark Wednesday Choose One. "Helen" 3 Rounds 400m Run 21 KB Swings  53#/35# 12 Pull Ups Or "Nancy" 5 Rounds 400m Run 15 Overhead Squats  [...]

Level I 800m Run 5 Rounds 10 DB Thrusters  35#/25# 10 Burpees 800m Run Post time. Level II AMRAP in 7 Minutes 7 Hang Squat [...]

Level II 3 Rounds 500m Row 50 Squats 40 KB Swings 53#/35# 30 Sit Ups 20 Push Ups Post time. Level II 30 - 20 [...]

8:30am-10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

400m Run 15 Deadlifts 155#/103# 30 Toes to Bar 30 Double Unders 400m Run 15 Power Cleans 155#/103# 30 GHD Sit-Ups 30 Double Unders 400m [...]