*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) Row: 10 x 500m @ 2K Pace

Rest 90 seconds between intervals.

WOD:

2) Back 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 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) 4 rounds for Max Reps:

40 seconds Power Cleans 135/95

20 seconds Rest

40 seconds Bar Facing Burpees

20 seconds Rest

40 seconds Bike/Ski/Row Calories

20 seconds Rest

Extra Work:

4) Single Leg Kettlebell Deadlifts: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible…focus on positioning over load.

5) Hip Thrusts: 4 sets of 8

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

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

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