* We’re getting Married HERE

** 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.

Pre Class:

1) Row: 3 x 2000m

Rest 3 minutes between intervals. Goal should be consistent pace.

WOD:

2) Front Squat Every 2:30: 10-7-5-3

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

3) Back Squat Every 2:30: 10-7-5-3

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

4) For Max Reps:

4 x 40 seconds Burpees – 20 seconds Rest

4 x 40 seconds Air Squats – 20 seconds Rest

4 x 40 seconds D-Ball Over the Shoulder 150/100 – 20 seconds Rest

Perform all 4 rounds of one movement before moving onto the next.

Extra Work:

5) Romanian Deadlift: 3 sets of 8

Rest 90-120 seconds between sets. Focus on position, then load.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between set. Add load/assistance as deemed fit.

7) Sled Drag: 400m @ Bodyweight

Smooth and steady. Not for time.

8) 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