Author: Jade

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunges 45/25 100 Double-unders Remembering a great friend, member, and human being for the 6th year. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 5-10 Strict Pull-ups/Ring Rows Movement 2 – 5-15 Toes-to-bar Movement 3 – 5-15 Handstand Push-ups Pick rep and movements that you can maintain for all 7 rounds of this piece. Goal should be consistency. Use this as an opportunity to work on the quality of your movement. 2) 10 minute AMRAP: 20 Kettlebell Swings 70/53 50 Air Squats Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict….