Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm, 5:30pm, 7:00pm-Carina Workout of the Day, 21-18-15-12-9-6-3 sumo Deadlift high-pull (75,55) shoulder to overhead (75,55) Time intention=Under 13, Cap=15 Scale load down if needed to achieve intention and/or scale volume down (15,12,9,6,3 etc)

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon Workout of the Day, “Heavy Day” -Review Complex segments -practice/warmup sets -Then, 5 sets (ascending) of: 1 clean high pull + 1 clean (pwr or squat as needed) + 1 front squat + jerk (push or split)

  Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30pm KB S&C-Patrick 5:30-7 Open Gym-Franco 7:00pm Dallas Special-Dallas ***take note that this is a new class taught by our very own Dallas Caulkins. It’s a twist on functional fitness, fat burning, and strength training. I highly encourage you to check it out! Workout of the Day: 3 rounds…

Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, 8 Rounds For Time: (intention is under 12, ideal range is 8-11) 35 du’s/penguin jumps/2:1 singles if you must 😜 9 hspu/scale with (95,65) push-press  

  Schedule: 5am and 5:30am-KC 12:00pm-Dan 4:30pm KB centered S&C-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, 14 Minute AMRAP 21 hang power cleans (115,85) 18 alternating front rack back step lunges (115,85) 15 burpees over the bar

Schedule: 5:30am-Carina 12:00pm-KC 4:30pm-Dan 5:30pm-Carina 7:00pm-Carina Workout of the Day: “Murph” Training I) In a 12 min window: •Run 1 mile run (1600m)/***if you can’t complete the mile run in under 11 min scale the distance. As soon as the 12:00 min window expires immediately start: II) “Cindy” 20 min amrap 5 pull-ups 10 push-ups…

Schedule: -5:30am, Dixy -12:00pm, Dan -5:30pm, Jon Workout of the Day, “Heavy Day” 10 attempts for max complex load Squat clean + hang squat clean + front squat + Jerk

Schedule: 5am and 5:30-KC 12:00pm-Dan 4:30pm KB-Patrick 5:30-7 Open Gym-Franco 7:00pm Skills-Franco WOD, For Time: 1,000m row 50 box jumps 30 clean and jerks (115,85)

Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, 3 Rounds for total Reps of (1 full round is 9:45) In 2:15 Run 200m Max kb swings in remaining time (53,35) Rest 1:00 In 2:15 Run 200m Max kb snatches (from hang or hinge) in remaining time ***switch arms as needed, Reps Do NOT…

Schedule: 5am and 5:30am-Kasey 12:00pm-Dan 4:30pm KB Class-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, 12 minute AMRAP: 12 chest to bar pull-ups 9 burpees 6 front squats (155,105)