Saturday reminder

Reminder this Saturday- 9:00am shoulder mobility and injury prevention workshop with Dr. Cat. Class will begin at 10:00am (WBC will remain at 8am)

if you plan on attending please fill out a quick questionnaire with this link, all are invited to attend! https://forms.gle/oqup2onWb4gCt9mw7

Strength- Every 4:00 x 5 Sets

  • 3 unbroken rounds of :

  • 1 High Hang Sq. Clean + 1 Hang Sq. Clean + 1 Sq. Clean

  • begin at 40-45% of 1rm Sq Clean

WOD- 16 min AMRAP

  • 12 Burpees

  • 12 DB Snatch (50/35)

  • 12 DB Box Step ups (24/20)

IMG_2623.jpeg

Tuesday skillz

Yesterday an email went out with some important dates to note. If you did not receive it check your spam folder first, if it’s not there either let us know so you can be put back onto our email list

This Saturday 03/14 the 9:00am class is pushed back to 10:00am start. Dr. Cat Powell will be leading a shoulder mobility & injury prevention clinic. All are welcome to attend!

Skill- 5 min AMRAP x2

  • Part 1= 2 Strict HSPU + 2 Cal Row

  • 4 SHSPH + 4 Cal Row

  • 6+6 etc…

    Rest 2:00

  • Part 2= 2 Deficit HSPU + 2 Cal Row

  • 4 DHSPU + 4 Cal Row

  • 6+6 etc…

WOD - Every 3:00 x 6 Rounds

  • 21/15 Cal Row

  • 30 DU

  • 3 Power Snatches*

    • increase weight each round

IMG_2625.jpeg