ThursDay 04/14
Reminder - we will be closed this Sunday for Easter
Body Armor- 4RNFT
12 DB Floor Press
15 Seated Banded Rows
10 Standing DB Skull Crushers
WOD- Every 3:00 x 10 Rounds
100m Farmers Carry (KB53/36)(DB50/35)
Max Cal Row
Wednesday 04/13
Today is the final deadline for the Spring Fling registration. Contact us if you have any questions
Strength- Every 2:00
6x 6 Back Squats
70-75% of 1RM OR 5-10lbs heavier than last week.
WOD - Half “Barbra” 5RFT
10 Pull ups
15 Push ups
20 Sit ups
25 Squats
Tuesday 04/12
HAPPY BIRTHDAY TO OUR VERY OWN CO-OWNER AND COACH PAT!!!!! Thank you for all that you do!
Reminder that the Spring Fling registration will close after the 13th! Please finalize shirt sizes by this day as well
Strength- Every 90s x 7 sets
3 Push Press
build based off feel
WOD- 12 min AMRAP
2 Push Press (75/55)
8 Front Rack Step Ups (20”)
4 PP + 8 FRSU
6 PP + 8 FRSU
8 PP + 8 FRSU
etc….
Monday 04/11
Body Armor- 4RNFT
5 Rainbows ea side
:20 Handstand hold
10 Banded mornings
10 Bent over barbell rows
HERO WOD “DONNY”- For Time
21-15-9-9-15-21
Deadlifts (225/155)
Burpees
Friday 04/08
Strength- Every 2:00
6x6 Back Squats
65-70% of 1RM
WOD- For Time
500/400m Row
30 T2B
15 Clean & Jerks (135/95)
500/400m Row
20 T2B
10 C&J
500/400m Row
10 T2B
5 C&J
500/400m Row