*Parking Issues HERE

*Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.

          Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)

          Sunday – Open Gym from 7:00-8:30 AM

Pre Class:

1) Assault Bike:

5000m

Rest 4 minutes

4000m

Rest 3 minutes

3000m

Rest 2 minutes

2000m

Rest 1 minute

1000m

Hard efforts for each piece. Record times of each interval.

WOD:

2) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

3) AQAP:

1000m Row

50 Power Snatch 75/55

30 Handstand Push-ups

Extra Work:

4) Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Positioning over load.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE