Thursday 9.08.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 4 Rounds 500 M Row 10 Overhead Squats (155/105) WOD 4 Rounds 500 M Row 10 Overhead Squats (115/75) WOD 4 Rounds 500 M Row 10 Overhead Squats (Coaches Choice)   You can view our current schedule on our Box Calendar and Registration Board. You can

Wednesday 9.07.16

Fitness RX Fitness Level 1 Fitness Level 2   WOD 3 Rounds: 800 Meter Run 80 Squats 8 Bar Muscle‐Ups   WOD 3 Rounds: 800 Meter Run 80 Squats 24 Pullups 24 Ring Dips\Box Dips   WOD 3 Rounds: 400 Meter Run 40 Squats 12 Pullups 12 Box Dips You can view our current schedule

Tuesday 9.06.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 3 RFT: 10 Unbroken Hang Squat Cleans, you choose the weight :10 rest 25 Unbroken Wall Balls, 20/14 Rest 2 minutes 25 Ab Mat Situps Rest 1 Minute Between Rounds WOD 3 RFT: 10 Unbroken Hang Squat Cleans, you choose the weight :10 rest 25 Unbroken

Monday 9.05.16

Happy Labor Day! Fitness RX WOD “31 Heroes” 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on Google Play.

Saturday 9.03.16

Fitness RX Teams of 2 “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Team Share Pull-Ups OHS are done by each athlete individually   You can view our current schedule on our Box Calendar and Registration

Friday 9.02.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD “Elizabeth” 21 – 15 – 9: Squat Cleans (135/95) Ring Dips WOD 21 – 15 – 9: Squat Cleans (115/75) Ring Dips WOD 21 – 15 – 9: Squat Cleans (Coaches Choice) Ring Dips\Box Dips You can view our current schedule on our Box Calendar and

Thursday 9.01.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 10 Rounds: 200 Meter Row 5 Strict Pull-Ups WOD 10 Rounds: 200 Meter Row 5 Strict Pull-Ups\Ring Rows WOD 5 Rounds: 200 Meter Row 5 Ring Rows You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling

Wednesday 8.31.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) WOD AMRAP 9: 9 Kettlebell Swings (25/45) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps\Steps (24/20) WOD AMRAP 9: 9 Kettlebell Swings (Coaches Choice) 9 Burpees 9 Kettlebell Swings

Tuesday 8.30.16

Fitness RX Fitness Level 1 Fitness Level 2 WOD 5 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 20/15 cal Row 25 Abmat Sit ups Rest 1 min between rounds WOD 5 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 20/15 cal Row 25 Abmat