WOD:
Option 1:
3 Rounds
12 Thrusters (95/65)
12 Pull-Ups
-800m Run-
3 Rounds
9 Thrusters (115/85)
9 Chest2Bar Pull-Ups
-800m Run-
3 Rounds
6 Thrusters (135/95)
6 Bar Muscle-Ups
-800m Run-

Option 2:
3 Rounds
800m Run
5 Rounds of "Cindy"

"Cindy": 5 pull-ups, 10 push-ups, 15 air squats

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:
Option 1:
3 Rounds
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)
-directly into-
3 Rounds
21 Bar Facing Burpees
12 Power Snatches

Option 2:
50-40-30-20-10
Calorie Row
Single DB Push Press (50/35)
Alternating V-Ups

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 


WOD:
Option 1:
A. Partner Up
In 20 mins accumulate as many calories on a Bike
Minute 1: Partner 1 on Bike
Minute 2: Partner 2 on Bike

B. Tabata "Midline" (4 Rounds)
Side Plank (right)
Side Plank (left)
Hollow Hold
Front Plank
*tabata: 20 seconds work, 10 seconds rest/rotation*

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom for 20 min

WOD:
Option 1:
5 Rounds
60 Double-Unders
9 Hang Power Cleans (155/105)
1 - 2 - 3 - 4 - 5
Rope Climbs

*rest 1 minute between rounds*
*score is time minus rest (4 mins)*

Option 2:
5 Rounds
5 KB Jump Squats
10 Push-Ups + Plank K2E (each side)
15 Russian Swings
20 Monster Walks (left&right)

WOD:
Option 1:
Every 2:00 until 150 Reps
18/14 Calorie Row
Max Wallballs

*score is time 150 wallballs completed*

Option 2:
8 Rounds
25 Sit-Ups
200m Run
15 Air Squats

WOD:
Option 1:

10 - 8 - 6 - 4 - 2 
Ring Muscle-Ups (Bar Muscle-Ups/Ring Row + Dip)
DBL DB Devil's Press (50/35)(35/20)
DBL DB Box Step Overs (24/20)

Option 2:

20 min AMRAP
15 Ring Rows (or Low Bar Rows)
10 Single DB Devil's Press
15/12 Calorie Bike
10 Single DB Reverse Lunges

WOD:

Option 1:
"Always Remembered"
Teams of 2
Buy-in:2001m Row
4 Rounds
9 Rope Climbs
11 Bear Complex (135/95)
Cash-ou: 2977m Row

*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Option 2:
"The Olympic Mile"

For Time
400 meter Run
50 Back Squats (45/35)
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

WOD:
Option 1:
9 min AMRAP
15 Toes2Bar
10 Deadlifts (115/85)(95/65)
5 Power Snatches
[from min 9 - 15 ]
Build to a heavy single Power Snatch

Option 2:
30 -20 -10
Calorie Row
DB Renegade Rows (35/25's)
Alternating V-Ups
Hang Power Snatches (45/35)

Our September beginner class starts Thursday night at 6:30pm and runs every Monday and Thursday at 6:30pm for the rest of the month.
We will also have open gym time during those beginner classes for anyone who needs a later class!

WOD:
Option 1:
A. Front Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

B. For time:
400m Run
40 Wallballs
400m Run

Option 2:
GOAT
EMOM x 20 
pick 2-4 movements and cycle thru emom for 20 mins

Our new beginner cycle starts Thursday at 6:30pm 
and runs every Monday and Thursday at 6:30pm for the rest of the month. 

WOD:
Option 1:
Option 1:
Every 4:00 x 5
15/12 Calorie Bike
12 DB Hang Power Clean (50/35)
9 Burpee Box Jumps

Option 2:
20 min AMRAP
20 Russian Swings (70/53)
15 Push-Ups
10 GB Squats
*at 0, 5, 10, 15:00 min - 200m Run*