August 4, 2019

Regular scheduled classes this week with the exception of Saturday’s swimming workout.

Childcare Update: Childcare will only be available at 5:15 PM and 9:30AM on Saturdays beginning this month. Be sure to check the new schedule when we post it in early August.

Swim WOD this Saturday at 8AM at City Park Pool. There will not be OLY class this Saturday.

rx: 3 x 12min AMRAPS. WOD 1: 12min clock 150cal Air bike in remaining time PS(50/70). Score=PS. WOD 2: 12min Clock Row 150cal in remaining time Wall Balls(14/20)10' Score=WB. WOD 3: AMRAP 12min 12 Pistols, 8 RMU, and 4 Turkish Gets Ups)55/70). 3MIN BETWEEN WODS.

gold: 3 x 12min AMRAPS. WOD 1: 12min clock 120cal Air bike in remaining time PS(35/52). Score+PS. WOD 2: 12min Clock Row 120cal in remaining time Wall Balls(14/20)9/10' Score=WB. WOD 3: AMRAP 12min 8 Pistols, 4 RMU, and 2 Turkish Gets Ups)55/70)

silver: 3 x 12min AMRAPS. WOD 1: 12min clock 100cal Air bike in remaining time PS(Bar). Score+PS. WOD 2: 12min Clock Row 150cal in remaining time Wall Balls(10/14)9' Score=WB. WOD 3: AMRAP 12min 12 Air Squats, 8 strict Chin Ups, and 4 Turkish Gets Ups(25/35)

no bar: 3 x 12min AMRAPS. WOD 1: 12min clock 150cal Air bike in remaining time DB Alt. PS. Score=PS. WOD 2: 12min Clock Row 150cal in remaining time Wall Balls Score=WB. WOD 3: AMRAP 12min 12 Air Squats, 8 Ring Rows, and 4 Turkish Gets Ups.