Tuesday 04/23

Due to the Spring Fling on Saturday we are scheduling our strength day for today!

Part 1 - Back Squats

• 7 x 5 @ 70-75% of 1RM

• Every 2:00

  Part 2 - Bench + Pull

• 8-10 Bench Press right into 8-10 Strict Pull ups

• Every 4:00 x 5 Sets

Monday 04/22

This Saturday 04/27 - no regular classes due to our annual competition Spring Fling! Athletes, we will have a mandatory briefing at 8:40am , please be in the building by this time and checked in! Spectators are of course welcome !! We will be releasing workouts 1-3 later this week on our social media pages.

Body Armor - OTM x 12 mins

• :20 Side plank ea side

• 20 Standing plate rises

• 1:00 Standing plate pinch hold

• :30 Handstand hold

WOD - 12 min AMRAP

• 3 Wall walks

• 9 Hang Power Cleans (115/85)

• 15 Box Jump Overs (24/20)

Friday 04/19

Quarterfinals are well on their way! Tomorrow if anyone wants to stick around after the 9am class a few of us will be completing workout 3 and on Sunday after the 8am class completing workout 4! Good luck to all athletes!

Strength Day

Part 1 = Every 2:00

• 6 x 3 Front Squats

• @ 75-80%

Part 2 = OTM x 15 mins

• 1 Squat Clean

• Begin ~ 70% and build

Thursday 04/18

Quarterfinal workouts have been released !

Body Armor - Alt OTM x 12 mins

• Min 1 - 1:00 Plank

• Min 2 - 15 Push Ups

• Min 3 - 25 Banded bicep curls

WOD - For Time

• 1 —> 10 Lateral Burpees

• 10 —> 1 Push Jerks (115/85)

Wednesday 04/17

Quarterfinals athletes ! We will be in touch with a projected schedule to complete all workouts when they come out today if you wish to participate !

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Bench Press

• Build based off feel

WOD - 4RFT

• 20 Cal Row

• 20 Sit ups

• 20 Alt. DB Box Step Ups (50/35)(24/20)