Partner WOD 18 Min AMRAP Partner 1: Row 400/300m Partner 2: AMRAP 40 Thrusters #95/65 40 Pull-Ups 20 Thrusters #135/95 20 C2B Switch when Partner 1 finishes the row!

Warm-up 2 Rounds 20 Sec Clam Shell 20 Banded Lateral Steps 10 Single Leg Glute Bridge 1 Min Pigeon/ Side Strength Back Squat (10-8-6-4-2 Challenging weight across all sets ) Metcon 10-1 Power Snatch #95/65 Ring Dips (Box Dips)

Warm-up 10 Min Accumulate 1 Min Plank 10m Bear Crawl 10 Walk Ups 50m OH Plated Carry #35/25 Then: 5 Min Lacrosse Ball "Smash" Lat/Shoulder/Scap Metcon 3 Rounds 15/12 Cal Bike 100m Farmer Carry (Handles/DB's) 100m Waiter Carry (DB's) 100m Front Rack (KB's) 100m Sandbag Bear Hug *Chose the load for each of the objects you are carrying. Clear weights and load with COACH. More details ask your coach.

Warm-up "Spine Flow" 5 Reps at each movement -Scorpion Press Up -Divebombers -Hip Bridge -S-Waves -Inch Worms .5 mile bike or 600m Row 3 Reps at each movment -Scorpion Press Up -Divebombers -Hip Bridge -S-Waves -Inch Worms Strength Strict Press (5-7 reps stay at a challenging weight for all sets) Every 90 sec for 5 Rounds Metcon 9 Min AMRAP 14 Med Ball Cleans #20/14 7 Burpees 14 Wall Balls #20/14 7 T2B/K2E

Warm-up 3 Rounds or 12 Min 20 Hollow Body Rocks 30 Mountain Climbers 20 Good Mornings 10/8 Cal Bike (sprint through) Metcon 4 Rounds 1 Min @ each station for max reps -Row for Cals -Sit-ups -KB Swings #53/35 -Ball Slams #50/35 -Weighted Single Jump Rope -REST

Metcon "Murph" For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partner WOD Partner 1: 100 Burpee Box Jump Overs 24/20 100 Wall Balls #20/14 100 Power Snatch #95/65\ Partner 2: Bike for 15/10 Calories Teammates can switch after every 15/10 Cals completed

Warm-up 4 Rounds or 15 Min 10 Plated GTOH #35/15 12 Perfect Stretch 15 Leg Swings (F2B/Across Body) 20 Mountain Climbers Metcon 800m Row "Buy In" Then: 2 Rounds 25 DB Thrusters #50/35 25 Weighted Step Up and Overs (DB's #50/35 Box 24/20)

Warm-up 8 Min Bike/Row/Run Then: 3 Rounds 10 PVC Pipe RDL 10 Lumbar Spine Roll Backs 10 Dynamic Pigeon Banded Overhead Stretch (2 Min) Banded Chest Pull Apart (1 Min ea. Side) Metcon 18 Min AMRAP 20/15 Cal Assault 20m Single Arm OH KB Lunge #53/35 200m Run

Good evening everyone. Erica and I wanted to thank all of you. Everyone we have met and talked to has made us feel very welcomed. It is a true testament to an amazing community Cory and Steph have grown over the years. We look forward to getting to know each of you more over the course of this transition. In an effort to help us keep this switch as easy as possible for all of you, and to see if there are some things you would like to see implemented we are working on a surve