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

Choose one of the following: Option 1 Every 3 minutes for 15 minutes 200m Run 10 Power Cleans 135#/93# (Competitor: 155#/103#) 10 HSPU's (Competitor: Deficit [...]

Level 1 3 Rounds 50 Jump Rope Reps 40 KB Swings 53#/35# 30 Lunge Steps 20 Pull Ups Post time. Level II 30 Ball Slams  [...]

Level 1 3 Rounds 500m Row 10 Press  75#/53# 15 Push Press 20 Push Jerks Post time. Level II 21-15-9 Thrusters  95#/63# Burpees 2X KB [...]

Level 1 50 Pull Ups 100 Push Ups 150 Sit Ups 200 Squats Partition the workload as needed. Post time. Level II AMRAP in 3 [...]

Level 1 "Kelly" 5 Rounds 400m Run 30 Box Jumps  20" 30 Wall Ball  20#/14# Post time. Level II "Linda" 10-9-8-7-6-5-4-3-2-1 Body Weight Bench Press [...]

Level 1 Back Squat  1,1,1,1,1 + 10 Rounds 25 Jump Rope Reps 3 Pull Ups 5 Push Ups 12 Squats Post load and time. Level [...]

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

AMRAP in 30 minutes 1 Mile Run: run 1 minute, lunge 30 steps, run another minute, lunge 30 steps, etc. until you complete 1 mile. [...]

Level 1 1 Mile Run 3 Rounds 30 KB Swings  53#/35# 15 Burpees 1 Mile Run Post time. Level II 5 Rounds 1 Rope Climb [...]