Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit 9 Strict Presses (95/65#) Run 400m 15 Push Presses Run 400m 21 Push Jerks Run 400m 30s all out efforts on the AirDyne x5 Rest as needed between each effort. Strong 12-9-6-3 Push Jerk… 

Fit AMRAP 15 5 Power Cleans (95/65#) 10 Burpees Strong AMRAP 15 5 Power Cleans (135/95#) 5 Burpees Comp AMRAP 15 5 Power Cleans (155/105#) 5 Burpees Over Bar Fit/Strong/Comp On a 6 minute running… 

Fit Tabata Row 8 rounds of 20s on and 10s off. Goal: Men-1000m/ Women- 850m Front Squat 3-3-3-3-3 Strong Back Squat H3 3 Rounds In 90s complete the following- Run 50m 30 Russian KBS (53/35#)… 

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit/Strong/Comp Power Clean 5-5-5-5-5 4 RFT 15 Box Jumps (24-40/18-30″) Run 400m