Thursday, Aug 31

“Good questions outrank easy answers.” - Paul Samuelson

Rebuild

3 sets 

TEMPO 31x1

Spanish squat 12

Gorilla row 8/8

¼ get-up 6/6

Metcon

5 rounds 

AMRAP 2:00

SA DB Burpee Box over 35/50, 20/24”

Rest 1:00

Rebuild

4 rounds 

Lateral step up 10/10

Plank pull through 8/8

SA farmer carry 50’/50’

Wednesday, Aug 30

“A problem well stated is a problem half-solved.” - Charles Kettering

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength 

Back Squat 

60% / 2

70% / 2 

80% / 2 

90% 5 x 2

Metcon

3 rounds for time: 

400m Run

15 Toes to bar 

5 C&J’s 115/185 

XT

Jerk 

55% / 3 

65% / 3

75% / 8 x 3 

30 Leg Raises

Tuesday, Aug 29

“To see things in the seed, that is genius.” - Lao Tzu

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Rebuild

3 sets of 8 each 

TEMPO 31x1

Rotational squat

Rotational press 

Row pike up 

Metcon

30-20-10

Cal Row 

Burpees over the row 

Rebuild

4 rounds of:

50’ crawl 

50’ sled push 

50’ reverse sled drag

Monday Aug, 28

“No amount of anxiety makes an difference to anything that is going to happen.”

- Allan Watts

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength 

Bench 

60% / 2

70% / 2 

80% / 2 

90% 5 x 2

Metcon

2 rounds for time:

30 Pull-ups 

30 DB snatches 35/50

XT

Snatch 

55% / 3 

65% / 3

75% / 8 x 3 

30 Pull-ups 

Saturday, Aug 26

“Almost everybody is born a genius and buried an idiot.” - Charles Bukowski

Community WOD 

AMRAP 8

20 KB swings 

Max Sit-ups 

Rest 2:00 

AMRAP 8

Run 200m 

Max KB goblet squats 

Rest 2:00 

AMRAP 8 

Building lap SA farmer carry 

Max cal row 

Rest 2:00 

AMRAP 8 

12/15 cal bike 

Max KB two hand anyhow press 

Friday, Aug 25

“Life shrinks or expands in proportion to one's courage.” - Anais Bin

Strength 

Back Squat 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon 

10 rounds for time:

2 Rope climbs 

10 single arm overhead DB reverse lunges 35/53 

XT

Jerk 

55% / 3 

65% / 3

75% / 6 x 3 

30 Leg Raises

Thursday, Aug 24

“Positive thinking will let you do everything better than negative thinking will.” - Zig Ziglar

Rebuild

3 sets of 6-8 reps each TEMPO 31x1 

Gorilla row 

Rotational press

KB windmill (bottom hand) 

Metcon

5 rounds 

1:00 each 

Box Jumps 24/30

Plate ground to overhead 25/45

Bike 

Rest  

Rebuild

4 rounds 

5 high box jumps 

High band chop 10-15 

Landmine rotational DL 6/6

Wednesday, Aug 23

“Knowledge comes, but wisdom lingers.” - Alfred Lord Tennyson

Strength 

Bench 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon

21-15-9 

Bar facing Burpees 

Front squats 95/135

XT

Clean

55% / 3 

65% / 3

75% / 6 x 3 

30 Dips

Tuesday, Aug 22

“I divide all readers into two classes: those who read to remember and those who read to forget.”

- William Lyon Phelps

Rebuild

3-4 sets Tempo 31x1 

Rotational DL 6/6

Yates row 8

¼ KB Get-up 4/4

Metcon

AMRAP 15 

12/15 cal bike 

50’ left arm farmer carry 

50’ right arm farmer carry 

50’ goblet carry 

50’ bear crawl 

53/70lb 

Rebuild

AMFRAP 15  (As Many Fresh Reps As Possible)

50’ left arm farmer carry 

50’ right arm farmer carry 

50’ goblet carry 

50’ bear crawl 

Monday, Aug 21

“Nobody ever drowned in his own sweat.” - Ann Landers

Strength 

Back Squat 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon

4 rounds for time

10 Overhead Squats 75/115

Run 400m 

XT

Snatch 

55% / 3 

65% / 3

75% / 6 x 3 

30 Pull-ups 

Saturday, Aug 19

“Nature is indifferent to the survival of the human species, including Americans.”

- Adlai Stevenson l

Strong Saturday

Lots of carry variations and Heavy Dball loading! 

Community WOD 

“Buddy, Bert” 

For time: 

50 burpees 

400m run 

100 push-ups 

400m run 

150 walking lunges 

400m run 

200 air squats 

400m run 

150 walking lunges 

400m run 

100 push-ups

400m run 

*40 minute time cap. 

*with a buddy, split everything, or fly solo for a challenge!

Friday, Aug 18

“Art is man's expression of his joy in labor.” - Henry Kissinger

Strength 

Bench 

60% / 4

70% / 4

80% / 5 x 4 

Metcon 

3 rounds for time: 

400m run

8 Cleans 75/115

8 Thrusters 75/115

XT

Clean

55% / 3 

65% / 3

75% / 4 x 3 

30 Dips

Thursday, Aug 17

“We may give without loving, but we cannot love without giving.” - Bernard Meltzer

Rebuild

3 sets of 8-10 reps TEMPO 31x1 

Rower pike-up 

Spanish squats

Kneeling DB press 

Metcon

Amrap 8 (with a buddy)

Row for calories

Dball hold 

*buddy must be holding a Dball while calories are being accumulated.

Rest 2:00 

Amrap 8:00 

Bike max cal

*buddy must be in Plank hold while calories are being accumulated 

Rebuild

3 sets 

Goblet carry 100’

Plank pull through 8/8

Sled push 100’

Wednesday, Aug 16

“The greatest remedy for anger is delay.” - Lucius Annaeus Seneca

Strength 

Back Squat 

60% / 4

70% / 4

80% / 5 x 4 

Metcon

Amrap 15 

10 DB box step overs 35/50 

10 Pull-ups 

20 SA DB C&J* 35/50 

*change hands every 5 reps

XT

Jerk

55% / 3 

65% / 3

75% / 4 x 3

 30 Leg Raises

Tuesday, Aug 15

“Happiness is a direction, not a place.” - Sydney J. Harris

Rebuild

3 sets of 6-8 reps each TEMPO 31x1 

Gorilla row 

Rotational press

Rotational split squat 

Metcon

For time: 

50 wall balls 14/20

1000m row 

Rebuild

3 sets 

Cyclist squats 8 reps 

Reverse sled with handles in hands 100’ 

½ kneeling KB chop 8/8

Monday, Aug 14

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” - Dalai Lama

Strength 

Bench 

60% / 4

70% / 4

80% / 5 x 4 

Metcon

Amrap 12 

10 Toes to bar 

8 Snatches 75/115

XT

Snatch 

55% / 3 

65% / 3

75% / 4 x 3 

30 Pull-ups

Saturday, Aug 12

“A finished person is a boring person.” - Anna Quindlen

Rebuild

3-4 sets 

Landmine rotational DL 6/6

Cyclist squat 12 

3-4 sets 

Landmine clean press 6/6 

Goblet carry 100’

3-4 sets 

Lat pull down 12 

Slant board SL calf raise 12 

Community WOD 

2 rounds

AMRAP 4 each 

Bike 9/12 cal 

25’ goblet Lunges 

Run 200m 

25’ SA DB crawl 

Rest 1:00 

1 person working, 1 person resting 

Friday, Aug 11

“You can only be young once. But you can always be immature.” - Dave Barry

Strength 

Back Squat 

50% / 5 

60% / 5 

65% / 3 x 5 

Metcon 

AMRAP 16

30 Sit-ups

15 jerks 65/95

60 Double unders 

XT

Jerk 

55% / 10 x 3 

30 Leg Raises

Thursday, Aug 10

“Never go to a doctor whose office plants have died.” - Erma Bombeck

Rebuild

3-4 x 6-8 

TEMPO 31x1 

KB windmill

KB Gorilla row 

KB Rotational split squat 

Metcon

4 rounds for time: 

400m run 

500m row 

Rebuild

3-4 rounds 

Sled drag 100’ 

Farmer carry 100’

Low cable chop 15/15

Wednesday, Aug 9

“Freedom is something that dies unless it's used.” - Hunter S. Thompson

Strength 

Bench

50% / 5 

60% / 5 

65% / 3 x 5 

Metcon

“The Chief”

5 rounds 

AMRAP 3:00 

3 cleans 95/135

6 Push-ups 

9 Air squats 

Rest 1:00 

XT

Clean 

55% / 10 x 3 

30 Dips