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) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 minute AMRAP: 10 Clean and Jerk 135/95 10 Toes-to-bar If you finish 3 rounds of the workout within 4 minutes you earn and additional 4 minutes. You may then…

* 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. Pre Class: 1) Row: 6 x 50 Calories Rest 2 minutes between sets. Hard efforts. During your rest pedal at an easy pace on the Assault Bike. WOD: 2) Front Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 3) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 4) 5 rounds for Max Reps: 1 minute Ski Erg 1 minute Dumbbell Box Step-ups 50/35 @ 24/20 Extra Work: 5) Glute Ham Raise: 4…

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Every 5:00 x 5 rounds: 2 Snatches 225/155 400m Run 6 Clean and Jerk 225/155 Scale as needed. You should have a couple minutes Rest upon completion so pick an appropriate loading. 2a) 3 rounds AQAP: 21 Wall Balls 20/14 7 Muscle-ups Immediately Into 2b) 3 rounds AQAP: 21 Wall Balls 20/14 14 Toes-to-bar Rest as needed. 3) Strict Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 4) D-Ball Bear Hug Carry: 400m @ 100/70 Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE