*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

WOD:

1) 2016 CrossFit Games Squat Clean Pyramid – AQAP:

10 Squat Cleans 245/165

8 Squat Cleans 265/180

6 Squat Cleans 285/195

4 Squat Cleans 305/205

2 Squat Cleans 325/215

Scale as needed. Time Cap of 12 minutes. For the sake of stimulus, scale the last bar so loading is no more than 90% of your 1RM.

2) 3 rounds AQAP:

100 Double-unders

15 Overhead Squats 155/105

9 Muscle-ups

Rest as needed.

3) 15-12-9 – AQAP:

Deadlifts 315/205

Burpee Box Jump Overs 24/20

Rest as needed.

4) AQAP:

5-4-3-2-1 Legless Rope Climbs 15ft

10-8-6-4-2 Paralette Handstand Push-ups

Choose the depth on the HSPU so you can get at least the round of 10 done in 2 sets.

5) Strict Ches-to-bar: 10 minute EMOTM

Pick reps you can maintain. Use standard of toes pointed in a hollow position and knees straight, if you break it’s no rep.

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