Thursday 5/9

Body Armor 3 Giant Sets: Max Dumbbell Bench Press (70's/50's) 12 Chest Supported Rows Dumbbell Rows 12 Lateral Box Step-Ups (6/side) Rest 2:00 between.

Midline Alternating Tabata (:20s/:10s) x 8 (per movement) AbMat Sit-Ups Hollow Rocks

Skill Work/ Mobility Remaining class time will be used for skill work or mobility needed

Shout out to 2 of our 6am staples! Kristen & Amanda Amanda came to us after moving here from Olympia looking for a new CF gym to call home...3 years later she's still going strong A year later Kristen decided to join boot camp and now she is doing CrossFit 4 days a week! Keep it up ladies!


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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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