OTM for 5 min- 3 Thrusters- Build to Heavy Load THEN: 10-8-6-4-2 Thrusters- 95/65- add weight as # decrease- men 10#, women 5# Burpee Over [...]

from CF Linchpin 4 RNDS 21 Wall Balls 20/14 18 Pull Ups 15 KBS 53/35 12 HSPU

Holiday Schedule: Thursday, Nov 23- 8:30 am class. Friday Nov 24- Open Gym 9-12 5 RNDS 15 Pull ups 10 Bicycle + Tuck Ups 20 [...]

Holiday Schedule: Thursday, Nov 23- 8:30 am class. Friday Nov 24- Open Gym 9-12 3 Min AMRAP 30 Wall Ball 30 Burpee 30 Dbl Unders [...]

3 RNDS 6 BB Windmills 6 BB SA Strict Press THEN: 12 Min AMRAP 7 Box Jumps 24/20 200 M Run

Benchmark Friday "Fran" 21-15-9 Thrusters 95/65 Pull Ups THEN: when everyone is finished, we do a recovery 800 or Mile run for fun.

3 RNDS :20 s L Sit :30s Plank :40s 2 KB Pause Squat THEN: With a Partner- 3 RNDS 1 Min Row 1 Min Box [...]

2 RNDS 50 Air Squats 40 Sit Ups 30 Push Ups 20 Bicycle + Tuck Up 10 Inverted Burpees

3 RNDS NFT 2 BB Turkish Get Ups 10 BB OH Step Up 10 BSS THEN:6 Min AMRAP 20 Burpees 10 HPC 135/95 10 S2OH [...]

1 Mile Run 30 Wall Balls 20/14 30 DB RDL 40/30 30 SA DB OH Lunges 40/30 800 M Run 20 Wall Balls 20/14 20 [...]