Wednesday-200311

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 8 min Amrap -3 Ring Muscleups -30 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Tuesday-200310

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: “Samcro” 30-25-20-15-10-5 Reps for time -Airbike Calories -Burpees *20 min cap. Mobility: -2 min couch stretch -2 min lacrosse ball pecs

Monday-200309

***Note- today’s 5pm Class has the option to participate in the Coach led Young Athlete class or Open Gym time. Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est Max Complex- 2 Snatch Pull+Snatch+OHS with 3 sec pause at bottom3 sets- Max Strict…

Friday-200306

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 12 min to est 1RM SnatchOpen Wod 18.3- 2 Rounds for time of: -100 Double Unders -20 OHS (115/80) -100 Double Unders -12 Ring Muscleups -100 Double Unders -20 DB Snatches (50/35) -100 Double Unders -12 Bar Muscleups…

Wednesday-200304

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min to est Max Height Box JumpFor Time: 60/50 calorie Airbike, 50 Box Jumps (24/20), 40 T2B *12 min cap. Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Tuesday-200303

Warmup: 2 min Airbike or 500m Row, then- movement prep with Coach 15 min to est 1RM Clean and Jerk”Grace”- 30 Clean and Jerks For Time (135/95) Mobility: -2 min barbell trap smash -2 min barbell hamstring smash

Monday-200302

***Reminder- today is Bring a Friend Day! All classes are open to the public for a FREE Beginner Friendly Partner Workout! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 3 Rounds for total reps, 1 min Partner 1/1 min Partner 2 -Max Burpees -Max Stepups…

Saturday-200229

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 5 Rounds for time -20 Foot Bear Crawl with KB Push (70/53) -15 Russian KBS -20 Foot Bear Crawl with KB Push -15 KB Goblet Squats Mobility: -2 min…