Author: Jade

*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…

*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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20…