Monday 8/26

BrewFit this Saturday ! Register at the brewery $60 per person ...There will be swag bags for each participant including a custom brewfit shirt, sunglasses, a FREE Beer!! and much more. Be sure to stay for the food specials and live music!

Day of event: Check-in starts at 10am Course instructions 10:30am First round starts at 11am


Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat


"Sucker Punch"


Kettlebell Swings (53/35)

Thrusters (75/55)

Mod- 21-15-9


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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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