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Friday 8/18/2017

There will be no 5:30 PM class today. 

Judges and volunteer meeting at 6pm.

Schedule change:

Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.

Thursday Endurance is moving to 5:30 am. I'm looking for feedback for those of you interested in going back to 5am and 6am classes on Thursdays.




500 m row or 400 m run


Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 pushups

10 KB situps

set of dips

Workout warmup:

Push Press
5x5 @ 70%



Front Squat, 135/95

Burpee box jump 24/20

150 m run

O lift:

EMOM for 20 minutes of:

1 squat clean + 1 front squat

Start at 70% of your clean and go up as you can.



10 strict-20 extended range-30 flat

Earlier Event: August 17
Thursday 8/17/2017
Later Event: August 20
Sunday Funday 8/20/2017