*Thursday’s Programming Is A Changing HERE

**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) 18 minute EMOTM:

Station 1 – 10-20 Calories Ski Erg

Station 2 – 10-20 Calories Ski Erg

Station 3 – 1 Round Strict Cindy

Station 4 – 1 Round Strict Cindy

Station 5 – 1/side Turkish Get-up 70/53

Station 6 – 1/side Turkish Get-up 70/53

Pick weights volume you can maintain for all 18 minutes. This is a total of 3 rounds of the above.

WOD:

2) Snatch: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep.

3) Clean and Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep.

4) AQAP:

50 Alternating Single Arm Dumbbell Squat Snatch 70/50

50 Toes-to-bar

50 Wall Balls 30/20

Extra Work:

5) AQAP:

10, 9, 8…3, 2, 1 Unbroken Strict Handstand Push-ups

If you don’t have the capacity for this than perform a 10 minute EMOTM

6) Ring Support: 7 x :30 ON/:30 OFF

Top of the dip position.

7) Weighted Pistol Squats: 10 minute EMOTM

No more than 5 reps/side/minute. Load as deemed fit. 

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