Monday 7/9
Skill:
Knee 2 Elbow + Rope Climb Review

WOD:
20 min EMOM
1) 1 Plate Push 45/25
2) 1 to 2 Rope Climbs

Monday 7/2 - Criminal 
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor

WOD:

CFL Monday 7/2
Strength
Every 2 min x 7 rounds
50m Farmers Carry +
:20 AAB Sprint

WOD:
10 min AMRAP
21 Wall Balls 20/14

"Simply put, Nina is an amazing member. She has really been working towards her goal to lose a couple pounds. Every time she comes into class, she is getting closer and closer to blowing that goal out of the water.

Monday 6/25 - Tommy V
Strength
Back Squat
5 reps@65%
5 reps@75%
Max reps@85%

WOD
Partner Tommy V

Monday 6/18 - Sweet n Spicy
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)

*May climb in weight each round,

CFL Monday 6/18
Strength:
21 min EMOM
1) 50ft Farmers Carry
2) 5 High Box Jumps
3) 5/side Single Leg Glute Bridge

WOD:

Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM

WOD:
For Time
30-20-10
KB Swings 53/35
Burpees

CFL Monday 6/11
Strength:
Every 3 minutes x 7 rounds
5 Close Grip Bench Press (climbing) +
5/side DB Row +
:30 Hollow Hold

WOD: