Monday 04/18
Hope you all had a great Easter weekend! Time to burn off all those extra treats!
Strength- Every 90s x 8 sets
3-3-3-3-2-2-2-2
Power Snatch- build based off feel
WOD- For Time
25-20-15-10-5
Cal Row
Power Snatches (75/55)
Friyay 04/15
Sunday we will be closed for Easter, have a great holiday weekend!
Strength- OTM x 8 mins
2 Power Cleans
build based off feel
WOD- For Time
400m Run
21 Power Cleans (155/105)
400m Run
15 Power Cleans
400m Run
9 Power Cleans
400m Run
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….