Friday, May 9

 

 

Sign-ups for this week are here.

 

There will be NO 9am class Saturday morning because of the Grand Opening. Demos (and good WODs, we promise) are at 11:30 and 12:30. You can do 1 or both!!!

 

 

Sorry about this guys. Next week we are back on regular schedule!

 

 

Next week sign-ups are here. 3, 2, 1… GO!!!!

 

 

 

 

 

 

Friday, May 9

 

 

Warmup:

 

400/500/2:00

10 air squats

10 Pick the daisies

10 abmats

Banded Ankle stretch

Couch Stretch

Banded  Hip opener

 

 

Strength:

 

Deadlift

 

Using 90% of your 1 RM calculate as follows

 

5 @ 40%

5 @ 50%

5 @ 60%

 

WOD:

 

FT

 

800m run

Then

3 rounds

24 HRPU

12 Toes 2 bar

6 DL – Unbroken (275/185)