Thursday 03/28
Strength - Every 2:00 x 5 Sets
5-5-5-5-5 Deadlifts
Build based off feel
WOD - 10 min AMRAP
6 Push Jerks (155/105)
9 Lateral Burpees
12 Sit ups
Wednesday 03/27
Reminder that we will be closed this Sunday for Easter !
Registration sheet for the Spring Fling is up in our lobby ! If you need help finding a partner let us know. We need final shirt sizes by 04/11.
WOD - Every 3:00 x 10 Alt between
60 DU + 25 Wallballs (20/14) + 8 Strict pull ups
500/400m Row
Tuesday 03/26 - Grant is here !
Grant Benjamin Scribner was born 8:40pm Sunday March 24th weighing in at 7lbs 1oz. Mom and baby are healthy and everyone is in great spirits! Our hearts are so full, congratulations Kevin and Carson!
Strength - Every 90s x 10 Sets
Sets 1-5 = 3 Power Cleans
Sets 6-10 = 2 Power Cleans
Build based off feel , does not have to be tap and go!
WOD - 14 min AMRAP
2-4-6… Power Cleans (135/95)
15 Push Ups
15 Box Jump Overs (24/20)
Monday 03/25
Strength - Every 2:00 x 6 Sets
3 Overhead Squats
Build based off feel
WOD - 3:00 AMRAP + 1:30 Rest x 4 Rounds
15 T2B
10 OHS (135/95)
Max Cal Row
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