Author: Jade

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) “Rene” – 7 rounds AQAP: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 3 rounds AQAP: 800m Run 21 Shoulder-to-Overhead 135/95 7 Rope Climbs 15ft Extra Work:  4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up (this will be the last session for the time being) ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be…