The only real sugar you need in your diet!

Happy Monday!

“Sugar Daddy”
21-15-9
Deadlifts (225,155)
400 Meter Run

Fun Friday!

12 minute AMRAP
Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

Men’s Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Women’s Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups

Women’s Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

Wild Wednesday!!!

Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

1. Snatch
1 Rep Max

2. “Double Bird”
5 Minute Up Ladder
Thrusters (135, 95)
Bar Muscle Ups

“The Big Easy”
AMRAP 20:
10 Power Cleans (135,95)
10 Wall Balls (20, 14)
10 Toes to Bar

“Alive Awake”

1. Clean and Jerk
5 x 1 reps, Across

2. Open WOD 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters (100,65)
C2B Pull ups

1. Snatch
3 x 2 Reps

2. Diane
21-15-9
Deadlift (225, 155)
Handstand Push Ups

No WOD at the gym Saturday 10/13!