Monday 

A)warm up

B)push press 

E2MOM

5-5-5-5-5

C)amrap 14

150m run

15 sit ups

10 DB Shoulder to over head 50/35

(5/each side) 

Bootcamp

A)warm up

B)for time

800m run

25 v-ups

1k Row, or ski

50 sit ups

1k Row or ski

25 v-Ups

800m run

C)with remaining. Class time practice lunges utilizing...

Monday 

A)warm up

B)deadlifts 

E4MOM  

5-10@70%

5-10@65%

5-10@60%

C)3x

300m run 

15 pull ups 

D)cool down/Thriller 

Tuesday 

A)warm up

B)50 busters for time 50s/35s

C)thriller 

Wednesday

 A)warm up

B)1 mike run for time

C)back squats E4MOM

9-12@70%

9-12@65%

9-12@60%

D)thriller

Thursday 

A)war...

Monday/Columbus/Indigenous Peoples day

5am-630am open gym

9am Crossfit 

10am Crossfit 

A)warm up 

B)wod 1 (fallout prep)

Amrap 4 cal row 

Then 4 min to work to a heavy of the “fallout complex” 

-1 clean (any)

-1 Hang clean (any)

-1 front squat 

C)”tummy time” 14 min cap

15-12-9-12...

Monday

A)warm up 

B)deadlift E4MOM  3x5-10 Reps

5-10@70 plus%

5-10@65 plus%

5-10@60 plus%

C)800m run for time. 

Tuesday 

A)warm up 

B)”Annie”

50-40-30-20-10

Double unders 

Sit ups

C)”Gwen”

15-12-9

(Unbroken) Clean n jerks 

Wednesday 

A)warm up

B)Strict Press E4MOM

7-10@70%

7-10@65%

7-10@60...