9 AM FREE INTRO CLASS

10 AM GROUP WOD

11-1 OPEN GYM/KC STRONGMEN

Chris @ the top of a speed pull

 STRENGTH

3 REP MAX SNATCH GRIP PRESS

WOD

10 MINUTE AMRAP

5 POWER SNATCHES

5 OHS

5 GOOD MORNINGS

TOUCH YOUR TOES ONCE IN A WHILE; ITS GOOD FOR YOU. PROMISE.

DYNAMIC BOX SQUAT AT 60% WITH 25% BAND TENSION 10X2

SPEED PULLS @ 50% 8X1

WOD

EMOTM

10 MINUTES

1 CLEAN

2 CURTIS P

3 PUSH JERKS

Eric getting heavy overhead

SKILL/STRENGTH

WORK ON YOUR GOAL/WEAKNESS

(If you need help choosing or altering your goals, talk to the coaches)

WOD

4 ROUNDS FOR TIME

15 K2E

15 RING PUSH UPS

15 SLAM BALLS

Jake O getting beastly with the yoke

SNATCH TECHNIQUE

FRAN

21-15-9

RX 95/65

THRUSTERS

PULL-UPS

Kari is a STUD! Such a dedicated athlete:)

STRENGTH

3 REP MAX BACK SQUAT

WOD

7 MINUTE AMRAP

2 TURKISH GET-UPS (1 EACH SIDE)

4 KB SNATCHES EACH ARM

6 HANG POWER CLEANS

GREG SHOWING HOW TO GET HIS CHIN OVER THE BAR

 9 AM FREE INTRO CLASS

10 AM GROUP WOD

11-1 OPEN GYM

****CONGRATS TO ABBIE THE NURSING SCHOOL GRADUATE! 

(AARON, ALEX AND ADAMS OLDER SISTER GETS HER RN PIN TODAY!  WE ARE SO PROUD OF YOU, ABBIE!!!)

AS A RESULT, THE BROWNLEES WILL BE RUNNING SATURDAY TODAY

WHILE THE BOYS ARE IN IOWA CHEERING ON THEIR SISTER!

VICKI H IS AWESOME. (SHE HAS 2 BOYS AND 1 HUBBY AND THEY ARE AN AMAZING ATHLETIC X-FITTING FAM!!)

 STRENGTH

1 REP MAX PUSH PRESS/PUSH JERK

WOD

“NICOLE”

20 MINUTE AMRAP

RUN 400 M

MAX REP PULL-UPS

(SCORE # OF PULL-UPS EACH ROUND)

TINY TIRE FLIP FUN (WE START THEM YOUNG HERE AT CFLS)

DYNAMIC BOX SQUAT AT 55% WITH 25% BAND TENSION 12X2

SPEED PULLS 8X1 AT 45%

EMOTM

3 POWER CLEANS

5 BROAD JUMPS