*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

WOD:

1) Strict Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. Use a band as needed. Minimum work should be 5 reps. If you’re just getting Strict Pull-ups don’t be afraid to do, for example, 2 Strict + 4 Banded.

2) 7 minute AMRAP:

20 Kettlebell Swings 35/26

20 Box Jumps 24/20

Rest 3 minutes

Today’s entire programming should be done on a running clock. Setup everything before and. At 10:00 on the clock start the 7 minute AMRAP. @ 17:00 on the clock you get a 3 minute Rest to Recover for the Push Press.

3) Push Press: 3 Reps Every 1:00 x 10 sets

This should start at 20:00 on the clock. Start around 60% of your 1RM and build as heavy as deemed fit. These are done from the floor. Rest 3 minutes after the last set, until 33:00 on the clock.

4) 7 minute AMRAP:

10 Deadlifts 95/65

10 Push-ups

Starting at 33:00 on the clock and going to 40:00 to finish.

Extra Work:

5) Farmers Carry: 400m

Load as heavy as possible but keep it under 10 minutes. Keep track of time and attempts to complete.

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