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SOD: E2MOM x 10 minutes 3 Front Squats 10 Half kneeling DB curl to press WOD 1 (18:00 cap) 10-20-30-40-50 DB snatch (50/35) (50+ 35/20) 15-15-15-15-15 Box Jump Overs (24/20) (50+ 20” all) WOD 2: AMRAP 15 2 Indoor loops (100m run) 1-2-3-4-5-6… Squat Clean (135/95) (50+ 95/65)

8:30am Remember first class is free, come join the fun! “BRO SESH” EMOM x 12 minutes (show up to find out the movements but can promise the name gives a hint) Then… Partner WOD 26 minute AMRAP 3 DB snatch per arm 3 box jumps 200m run 6 DB snatch per arm 6 box jumps

SATURYAY Sept 3rd 8am Boot Camp  830am EWOD 930am Community WOD EWOD – 35min cap Run 300m 10 burpee wall balls (20/14) 5 power cleans  (135/95)  (115/75) 10 burpee wall balls Run 300m 10 over box jumps 5 power cleans 10 over box jumps Run 300m 10 toes-2-bar   ( Mod  CTB. knees to elbows/ chest/ waist) 5 power cleans

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min Warm-up together With

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and

SOD-E2MOMx 12 3 Snatch balance (from the rack) 10 total strict single leg opposite T2B WOD 1- AMRAP 10 6 Renegade Rows (50/35) 9 DB snatch/ side 12 Goblet Squats WOD 2- AMRAP 12 w/a partner 200M farmer carry (share w/ partner-AHAP) 50 KB swings (53/35) 50 KB OH lunges (total reps) 50 KB ab

Salem SATURYAY August 27th – MAKE TODAY GREAT. 8am Boot Camp 830am EWOD 930am Community WOD EWOD 3 rounds for time: (35min cap) 800 meter run 15 push press (75/55) (55/45) 30 total back rack step ups (20” box fpr all) Community WOD For Time 40 min cap (teams of 3) 2,100 meter Row 60