February Break schedule:
Monday, Wednesday, Friday regular schedule
Tuesday and Thursday 6am, 9am, 5:30pm only

WOD:
Option 1:
For Time: (35 min cap)
50 Shoulder2Overhead (115/85)
3,000n Row
100 Burpee Box Jumps

*partition however you'd like*

Option 2:
30 min AMRAP
100 Single Arm DB Sh2Oh
50/35 Calorie Bike
100 Alternating Leg&Arm V-Ups

WOD:
Option 1:
A. Deadlift x 10
work up to a heavy set of 10

B. 3 Rounds
10 Deadlifts (225/155)
20 Chest2Bar Pull-Ups
50 Double-Unders 

Option 2:
5 Rounds
20 Ring Rows
40 Elevated Drop-Ins (video)
60 Hops

WOD:
Option 1:
5 Rounds
4 min AMRAP
30/20 Calorie Row
18/12 Calorie Bike
Max 10m Shuttle Run
*4 min rest*

Option 2:
EMOM x 25
GOAT

Please check social media before heading into the early morning classes!
Snow is coming and we delay opening if needed

Next week during February break we will be requiring class sign-up.

Monday, Wednesday, and Friday will be our regular schedule
Tuesday and Thursday we will only have the 6am, 9am, and 5:30pm class.

WOD:
Option 1:
CrossFit Open Workout 22.1
15 min AMRAP
3 Wall Walks
12 DB Snatches (50/35)
15 Box Jump Overs (24/20)

Option 2:
15 min AMRAP
50' Bear Crawl
12 DB Snatches (35/25)
15 Box Step-Overs

WOD:
Option 1:
Emom x 20 
1st min: 15 KB Swings + Max Wall Walks
2nd min: Legless Bike

Option 2:
GOAT
EMOM x 20
I do what I want

WOD:
Option 1:
A. Front Squat x 10 
build to a heavy set of 10 reps

B. For time:
10 - 1
Front Squats(95/65)
1 - 10
Push Jerks

Option 2:
7 Rounds
20 Landmine Kneeling Presses
20 Landmine Reverse Lunges
100m Farmer's Carry

WOD:
Option 1:
10 Rounds
12/8 Calorie Bike
30 Double-Unders
10 Burpees to Target

Optin 2:
25 min AMRAP
20 Lateral Box Step Overs
20 Russian Twists
20 Floor2Bar Touches
20 Arnold's Press (25/15)

Regular Schedule Monday

WOD:
Option 1:
A. Power Clean x 10
build to a heavy set of 10

B. 14 min AMRAP
60 Cal Row
50 Toes2Bar
40 Wallballs
30 Power Cleans (135/95)
20 Ring Muscle-Ups (1 ring dip + 1 pull-up)

Option 2:
5 Rounds
20 Hang Power Cleans (45/35)
18/12 Calorie Bike
15 Knees2Chest
1:00 Air Chair

WOD:
Option 1:
4 Rounds
500m Row
30/24 Calorie Bike 

*400m run mod if we run out of equipment*

Option 2:
EMOM x 25
1st min: 100m Run
2nd min: Goat
3rd min: Burpees
4th min: Dead hang from bar
5th min: Sit-Ups

WOD:
Option 1:
20 min AMRAP
50 Wallballs
50 Double-Unders
40 Box Jumps
40 Toes2Bar
30 C2B Pull-Ups
30 Burpees
20 Power Cleans (115/85)
20 Jerks 
10 Power Snatches
10 Ring Muscle-Ups (Burpee strict pull-Ups)

20 min AMRAP
50 Air Squats
50 Hops
40 Step-Ups
40 Leg Lifts
30 Ring Rows
30 Slamballs
20 Russian Swings 
20 Push-Ups
10 KB Squats
10 Burpees