COMPTRAIN CLASS PROGRAMMING METCON: "BUMPY RIDE" IN TEAMS OF 3, AMRAP 25: 9/6 CALORIE ASSAULT BIKE 6 BURPEES OVER WRECK BAG 100 METER WRECK BAG RUN (50/35)

COMPTRAIN CLASS PROGRAMMING METCON: "MANI-PEDI" ON THE 2:00 X 7 SETS: 36 DOUBLE UNDERS 9 TOES 2 BAR 3 POWER CLEANS

COMPTRAIN CLASS PROGRAMMING STRENGTH: PUSH PRESS BUILD TO A HEAVY SET OF 5 METCON: "SPEED BOAT" 3 ROUNDS FOR TIME: 30/21 CALORIE ROW 25 WALL BALLS (20/14) 20 DUMBBELL HANG CLEAN AND JERKS (50/35)

COMPTRAIN CLASS PROGRAMMING METCON: "JELLY BELLY" FOR TIME: 50-40-30-20-10: ABMAT SIT-UPS 21-15-9-6-3: CALORIE ASSAULT BIKE 10-8-6-4-2: DEADLIFTS (275/185)

OPEN GYM: 8-10AM

METCON: "MURPH" FOR TIME: 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN

COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN HEAVY SET OF 2 METCON: "DT" 5 ROUNDS: 12 DEADLIFTS (155/105) 9 HANG POWER CLEANS (155/105) 6 PUSH JERKS (155/105)

COMPTRAIN CLASS PROGRAMMING METCON: "WRECKLESS" 27-21-15-9 TOES-2-BAR AFTER EACH ROUND: 20/14 CAL ASSAULT BIKE 50' FRONT RACK WRECK BAG WALKING LUNGE (50/35)

COMPTRAIN CLASS PROGRAMMING METCON: "DOUBLE DECKER" 15:00 AMRAP 15 POWER SNATCHES (75#/55#) 30 DOUBLE UNDERS 15 WALL BALLS (20#/14#) 30 DOUBLE UNDERS

COMPTRAIN CLASS PROGRAMMING METCON: "SUGAR DADDY" 21-15-9 DEADLIFTS (225#/155#) 400M RUN