WOD

For time 10-1 front squat @155/105 1-10 c2b pull ups

1. 5 RFT 5 rft 10 power cleans 135/95 15 wall balls 20/14 2.) Emomx8 3 Sq cleans TNG start @70% of Sq clean and go up as you can

We are starting the transition to the new location. Please bare with us as this happens. We will send out an email on the final details as to when the full move will be scheduled by the end of Thursday. No matter the move date we will be up full in the new location on

For time 2K row 200 double unders 2 mile run **** For every time the jump rope stops you must do 3 burpees after the run. For example if you trip up 3 times you will do 9 burpees when you get back from the run.There will be a cap at 50 double unders. If

Happy Happy Birthday to one of our beloved coaches! May your day be filled with wall balls, double unders and birthday cake, you deserve it! If you see Coach Kelly give her an extra smile today 🙂 ” CFNE Open test”
 AMRAP 20 
50 wall balls 20/14 
50 du’s
 40 BJ’s 24/20 
40 TTB 
30

1. “Bar Marley” 21-15-9 8 Deadlift 7 hangclean 6 high hang clean 8 push press 7 push jerk 6 split jerk THATS THE ROUND OF 21 then round of 15……. 6 DL 5 Hang clean 4 high hang clean 6 PP 5 PJ 4 SJ Then the rounds of 9…… 4DL 3 Hang clean 2

FOR TIME Teams of 2 2k row switching anytime 50 KB swings 53/35 one partner works at a time 10 burpees together 50 ab mat situps 10 burpees together 50 SDHP 95/65 run 800m

FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom

Yup you guessed it! Running. Time to embrace the suck for those of you that dis like running! Grab your shoes, iPod and a stop watch or a phone. We are running for 45 min on the rail trail! The coach will give you detailed instructions when you get there! The more members the better.