Friday 03/22

Now that Open season is over what’s next ?! It’s our annual competition called the Spring Fling! This year it will be on Saturday April 27th. Claim a partner before it’s too late!

Registration sheet will be available in the lobby this coming Monday ! Shirt cut off date will be April 11th.

Strength Day

Part 1 = Back Squats

  • Every 2:30

  • 6 x 6 @ 65-70% of 1RM

Part 2 = Cleans

  • Every 90s x 12 Sets

  • Sets 1-6 = 1 Squat Clean + 1 Hang Squat Clean

  • Sets 7-12 = 1 Squat Clean

  • Build based off feel

Thursday 03/21

Congrats to team Pat on a clean sweep through all 3 week of the Open!

Also a big shout out to Callan and Charlie who scored their very first unassisted pull ups during 24.3! We’re so proud !

WOD - OTM x 30 mins

  • Min 1 = 15 Wallballs (20/14)

  • Min 2 = 20 Hollow Tucks

  • Min 3 = 3 Ring MU (8-10 Strict pull ups)

  • Min 4 = Max 20ft. Shuttle Runs

  • Min 5 = Rest