Monday, May 16, 2016

Beginner Barbell Class

Don’t forget to sign up for the Beginner Barbell class with Coach Tim at 5:30 on Wednesday. This is a great class if you are looking to work on technique and perfect your olympic lifts.

Zero Dark Thirty

We are just two weeks away from this great event! If you haven’t already turned in your registration form then please do so. This will give us a final head count so we can start preparing for the WODs.


Warm Up: 400 m Run

then 2 rounds

  • :30 Samson Stretch (Each Leg)
  • 10 Scorpions
  • 10 Good Mornings

Strength/Skill: 

Every 2 min for 10 min – Work up to a 5 Rep MAX Back Squat

EMOM for 5 min – 3 Push Press @ AHAP

WOD: 7 RFT

7 Push Ups

7 Pull Ups

7 T2B

7 Ring Dips