Announcements Hey Everyone! Summer Social Hour is Friday 6/21 right after the 630 WOD. We will throw down Friday Night Lights Style 530 and 630

Announcements Hey Everyone! Summer Social Hour is Friday 6/21 right after the 630 WOD. We will throw down Friday Night Lights Style 530 and 630

Announcements Hey Everyone! Summer Social Hour is Friday 6/21 right after the 630 WOD. We will throw down Friday Night Lights Style 530 and 630

Announcements Hey Everyone! Summer Social Hour is Friday 6/21 right after the 630 WOD. We will throw down Friday Night Lights Style 530 and 630

Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go, split reps) Buy-in: 99 wall balls Whole team does 3 burpees at each switch. Doesn’t matter

Primus Fitness – PrimusFit Weightlifting E1.25MOM 8 Power Snatch + Hang Snatch Empty Bar →75% WOD 3 rounds for time: 20 Pistols (alternating) 15 Burpees

Primus Fitness – PrimusFit Weightlifting E1.25MOM 8 Power Snatch + Hang Snatch Empty Bar →75%

Primus Fitness – PrimusFit WOD For time: 1K run 100 hammerstrikes 50 Double-Unders 50 Push-ups 50 Military sit-ups 20 Toes to Bar 4 Rope Climbs

Primus Fitness – PrimusFit WOD For time: 1K run 100 hammerstrikes 50 Double-Unders 50 Oush-ups 50 Military sit-ups 20 Toes to Bar 4 Rope Climbs

Primus Fitness – PrimusFit Weightlifting E1.25MOM 8 Push Press + Push Jerk + Split Jerk Empty Bar → 75% WOD 10 rounds for time: 4

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.25MOM 8 Push Press →Push Jerk →Split Jerk Empty Bar → 75% WOD 10 rounds for

Primus Fitness – PrimusFit Weightlifting E1.25MOM 8 Push Press →Push Jerk →Split Jerk Empty Bar → 75% WOD 10 rounds for time: 4 deadlifts 3

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 400m sled push (2/1) 120 AbMat sit-ups 80 cal rower 80 pull-ups 60 cal rower

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 400m sled push (2/1) 120 AbMat sit-ups 80 cal rower 80 Toes to Bar 60

Primus Fitness – PrimusFit Weightlifting E1.5MOM 8 Power Clean + Hang Clean Empty Bar -→ 70% WOD 8 rounds of 100m run 5 thrusters 5

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Hang Clean Empty Bar -→ 70% WOD 8 rounds of 100m run 5 thrusters 5

Primus Fitness – PrimusFit Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70% WOD 8 rounds of 100m run 5 thrusters 5 burpees

Primus Fitness – PrimusFit Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70% WOD 10 rounds of 100m run 3 thrusters 3 burpees

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70% WOD 10 rounds of 100m run

Primus Fitness – PrimusFit Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70% WOD 10 rounds of 100m run 3 thrusters 3 burpees

Primus Fitness – PrimusFit Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70%

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM Power Clean + Hang Clean Empty Bar -→ 70%

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Snatch + Snatch Start at Empty Bar and work up to 70% WOD 10 minute AMRAP of:

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM 10 Power Snatch + Snatch Start at Empty Bar and work up to 70%

Primus Fitness – PrimusFit WOD For Time – 38 Min Cap 400m Run 10 Power Clean + Jerk (75/55) 400m Run 10 Power Clean +

Primus Fitness – PrimusFit Weightlifting E1.25MOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70% WOD For Time: 1,000m

Primus Fitness – PrimusFit Weightlifting EMOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70% WOD For Time: 1,000m

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70%

Primus Fitness – PrimusFit WOD For Time: 1,000m row 36 dumbbell front rack lunges (50/35) 800m row 24 dumbbell front rack lunges 500-m row 12

Primus Fitness – PrimusFit WOD “HAVANA” AMRAP 25 with a partner: 150 Double Unders 50 Push Ups 15 Power Cleans (185/125) – Partners split work

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for

Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70%

Primus Fitness – PrimusFit WOD For Time: Teams of 3 Buy In: 1000m Team Run Then -1000m Sled Push (2/1, 2 Working at Stops) @400:

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -10 Front Squats (95/65)

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -15 Front Squats (115/75) -15/12 Cal Bike -Max

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -10 Front Squats (95/65)

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -15 Front Squats (115/75) -15/12 Cal Bike -Max

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70%

Primus Fitness – PrimusFit WOD AMRAP 30 -5 Tire Flips -50 Hammer Strikes -15 RKBS (72/53) -50m Suit Case Carry (72/53) Every 5′ Complete a

Primus Fitness – PrimusFit WOD AMRAP 30 -5 Tire Flips -50 Hammer Strikes -20 RKBS (72/53) -50m Suit Case Carry (72/53) Every 5′ Complete a

Primus Fitness – PrimusFit Weightlifting Press – Bench or Overhead 4 x 6 @ 70% WOD 4 RFT: -12 Box Jump Overs (24/20) -16 Double

Primus Fitness – Spartan Lite Warm Up Weightlifting Press – Bench or Overhead 4 x 6 @ 70% WOD 4 RFT: -12 Box Jump Overs

Primus Fitness – PrimusFit Warm Up EMOM 12 1. Max Samson Lunge 2. 10 PVC Pass Through/Windmill + Max PVC Flag Pole Stretch 3. Max

Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time

Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go AMRAP 34 Buy In: 400m Team Run -36/30 Cal Bike -45

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 36: Buy In: 400m Team Run -36/30 Cal Bike -45

Primus Fitness – PrimusFit Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec

Primus Fitness – PrimusFit Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1

Primus Fitness – PrimusFit Weightlifting WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25)

Primus Fitness – PrimusFit Weightlifting METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row

Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00

Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00

Primus Fitness – PrimusFit WOD Conditioning 2 Rounds: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m

Primus Fitness – PrimusFit WOD Conditioning 2 Rounds: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m

Primus Fitness – PrimusFit EMOM For Quality EMOM 12: 1. 12 Hammer Curls + 12 Banded Tricep Push Downs 2. 12 Lateral Raises + 12

Primus Fitness – Spartan Lite View Public Whiteboard EMOM For Quality EMOM 12: 1. 15 Hammer Curls + 15 Banded Tricep Push Downs 2. 12

Primus Fitness – PrimusFit Weightlifting EMOM For Quality EMOM 12: 1. 15 Hammer Curls + 15 Banded Tricep Push Downs 2. 12 Lateral Raises +

Primus Fitness – PrimusFit Weightlifting

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 -30/24 Cal Bike -30 Push Press (95/65) -30 Lateral

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall

Primus Fitness – PrimusFit Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups

Primus Fitness – PrimusFit WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups -10 Deadlifts (225/155)

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 Split Reps Odd (Wo)Man Out 1850m Row 400m Team FC (53/35) 10 FML Complex

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5 Cal Bike 5 RKBS

Primus Fitness – PrimusFit Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 3 Min Rest

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m

Primus Fitness – PrimusFit Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 5 Min Rest

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10

Primus Fitness – PrimusFit Warm Up Weightlifting Press WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time

Primus Fitness – PrimusFit Warm Up Weightlifting Squat Back/Front Squat Warm Up to 80% of 1RM 3 x 5 WOD AMRAP 18 Bear Complex –

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row

Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean

Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD

Primus Fitness – PrimusFit 9am WOD Log PT (Use Punching Bag) Teams of 3 (or 4, no doubles) Split Reps when Appropriate 400m Log Run

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60

Primus Fitness – PrimusFit Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2

Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7

Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups

Primus Fitness – PrimusFit Weightlifting WOD

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min)

Primus Fitness – PrimusFit Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1

Primus Fitness – PrimusFit Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10/7 Pull Ups Rest 1

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 8/5