* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** 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).

Pre Class:

1) Run: 10 x 400m @ 1 mile Pace

Rest 2 minutes between sets.

WOD:

2) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) 7 minute Up Ladder:

3 Power Snatch 135/95

50 Double-unders

Power Snatch go up by 3, Jump Rope stays fixed.

Extra Work:

 5) Single Leg Hip Thrusts: 4 sets of 15/side

Rest 90-120 seconds between sets. Add load if needed.

6) Single Leg Hip Thrust: 4 sets of 15/side

Rest 90-120 seconds between sets. Add load as deemed fit.

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