*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

WOD:

1) 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. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) 3 rounds AQAP:

6 Rope Climbs 15ft

12 Power Cleans 225/155

24 Toes-to-bar

48 Wall Balls 20/14

Rest as needed.

4) 3 rounds AQAP:

1000m Assault Bike

20 Shoulder-to-Overhead 135/95

10 Bar Facing Burpees

Rest as needed.

5) 4 rounds AQAP:

5 Strict Muscle-ups

75 Double-unders

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