Author: Jade

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Bar Facing Burpees 3 Deadlifts 155/105 Extra Work: 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 5) Sled Drag: 400m @ Bodyweight Not for time….

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 20 minute AMRAP: 10 Pull-ups 10 Shoulder-to-Overhead 95/65 10 Burpees 10 Front Squats 95/65 Extra Work: 2) Dumbbell Split Squats: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 10 reps on one side before switching to the other. 3) Band Pull-Aparts: 100 reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE