I am supposed to be writing this on my way home, but we are delayed one day. Classes should go on as planned, and I’ll be there Wednesday.

I’m ready to get back to normal life for a while. When everyone else gets back from their vacations, we have a birthday wod to celebrate with Chrissy. She had an important birthday when I didn’t know and wasn’t there. We can fix that.

TUESDAY 8-10-21

Strength WOD:Back Squat (3×5)


For time:


Assault Bike Calories

Snatch* (95,65) or your scale

*Full Squat or Power Squat, should be kind of heavy


4 Rounds for reps:

1 minute of Burpees

1 minute of GHD Sit-ups

1 minute of rest

THURSDAY 8-12-21

AMRAP in 20:00

30 seconds Jump to support on Rings

15 Ring Push-ups

50 Double Unders 

FRIDAY 8-13-21

For time:

5 K Row

SATURDAY 8-14-21

Open Gym st 8am and 9am

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