*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

Pre Class:

1) Assault Bike: 15/10 Calories Every 1:30 x 15 sets

These should be done as Max Effort sets. If you can’t complete the work within 30 seconds, at least for the first 5-10 rounds then scale the output.

2) Snatch Pull + Snatch + Low Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Reset between the Snatch Pull and Snatch. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use straps if you need them/have them.

3) Halting Clean + Hang Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Pull to just below the knee and “Halt” for 2-3 seconds, then finish the life. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

WOD:

4) 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.

5) 5 rounds AQAP:

15 Power Snatch 75/55

15 Chest-to-bar Pull-ups

Extra Work:

6) Double Kettlebell Front Rack Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Use an actual Kettlebell Front Rack, no resting the bells up on your shoulders.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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