Friday 03/29

Easter Sunday - closed

Monday - normal schedule

Our spring fling registration sheet is up in our lobby! If you need help finding a partner please let us know asap!

• Competition day : Saturday 04/27

• All levels, teams are guaranteed 3 workouts before the first cut for semifinals

• 1 Male + 1 Female team : $100 registration fee per team

• T-Shirt cut off date : April 11th

If you have any questions at all please contact us at any time !

Strength Day

Part 1 : Front Squats

• 8 x 3 @ 75% of 1RM

• Every 2:00

Part 2 : Snatch

• Every 90s x 12 sets

• Sets 1 - 6 = 2 Reps, start 60-65% of 1RM and build

• Sets 7-12 = 1 Rep , start 80%+ and build

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