COMPTRAIN CLASS PROGRAMMING OLY: 3-POSITION SQUAT SNATCH 12:00 TO BUILD TO A HEAVY SET METCON: "SUNNY SIDE" 5:00 AMRAP BUY IN = 30 10M SHUTTLE SPRINTS AMRAP WITH REMAINING TIME: 3 SQUAT SNATCHES (115#/80#) 6 LATERAL BARBELL BURPEES 5:00 REST 5:00 AMRAP BUY IN = 30 10M SHUTTLE SPRINTS AMRAP WITH REMAINING TIME: 3 SQUAT SNATCHES (115#/80#) 6 LATERAL BARBELL BURPEES

COMPTRAIN CLASS PROGRAMMING METCON: "WHIP LASH" 1:00 CALORIE BIKE 1:00 WALL BALLS (20#/14#) 1:00 DOUBLE UNDERS 1:00 REST X5

COMPTRAIN CLASS PROGRAMMING METCON: "COPYCAT" 20:00 AMRAP 3 KETTLEBELL SWINGS (55#/35#) 3 HAND RELEASE PUSH UPS 3 CALORIE ROW/BIKE *ADD 3 REPS TO EACH MOVEMENT EACH ROUND

OPEN GYM TOMORROW: 5-9AM NOON-1PM 4-7PM FRIDAY NIGHT LIGHTS @ 7PM CROSSFIT GAMES OPEN WORKOUT 18.1 18.1 (RX) 20:00 AMRAP 8 TOES-2-BAR 10 DUMBBELL CLEAN & JERKS (50#/35#) M=14 / F=12 CALORIE ROW 18.1 (SCALED) 20:00 AMRAP 8 KNEE UPS 10 HANG CLEAN & JERKS (35#/20#) M=14 / F=12 CALORIE ROW

COMPTRAIN CLASS PROGRAMMING METCON "GOAT DAY" EMOM X20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2

COMPTRAIN CLASS PROGRAMMING METCON: "DOWNPOUR" 400M RUN 12 POWER CLEANS (155#/105#) 50 DOUBLE UNDERS X3

COMPTRAIN CLASS PROGRAMMING OLY: POWER SNATCH 12:00 TO WORK UP TO A HEAVY SET OF 2 METCON: "FAST LANE" 20 BURPEE BOX JUMP OVERS (24"/20") 30 POWER SNATCHES (75#/55#) 40 OVERHEAD SQUATS (75#/55#) M=35 / F=25 CALORIE BIKE/ROW OR 400M RUN

COMPTRAIN CLASS PROGRAMMING METCON: "IRON LUNG" 4:00 AMRAP M=27 / F=20 CALORIE ROW 27 WALL BALLS (20#/14#) 27 CHEST-2-BAR PULL UPS 4:00 REST 4:00 AMRAP M=21 / F=15 CALORIE ROW 21 WALL BALLS 21 TOES-2-BAR 4:00 REST 4:00 AMRAP M=15 / F=10 CALORIE ROW 15 WALL BALLS 15 PULL UPS

COMPTRAIN CLASS PROGRAMMING METCON: "GO TIME" TEAM WORKOUT (3 ATHLETES) 20:00 AMRAP M=12 / F=9 CALORIE BIKE 8 BURPEES 4 CLEAN & JERKS (115#/80#) *ATHLETES WILL COMPLETE A FULL ROUND BEFORE SWITCHING TO THE NEXT TEAMMATE. **EVERY 6 ROUNDS (2 PER ATHLETE) THE LOAD ON THE CLEAN & JERKS INCREASES BY 20# FOR THE MALES AND 10# FOR THE LADIES.

COMPTRAIN CLASS PROGRAMMING METCON: "MIGHTY MOUSE" 18:00 AMRAP 30 THRUSTERS (95#/65#) 30 BOX JUMPS (24"/20") M=30 / F=21 CALORIE ROW 30 TOES-2-BAR