*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) Push Press + 2 Halting Jerks: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds on the Jerks. Build as heavy as deemed fit.

2) Pausing Bench Press: 4 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bar at the sternum for 3 seconds then press up. Build as heavy as deemed fit.

3) Clean Pulls: 3 sets of 5 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Stop and reset between reps. Use straps if you need them/have them.

4) AQAP:

10, 9, 8…3, 2, 1 Unbroken Squat Clean Thrusters 135/95

If you break the set you must repeat the set.

5) 4 rounds AQAP:

25 Box Jump Overs 24/20

25 Kettlebell Swings 70/53

25 Push-ups

25 Calories Rowed

Rest 5 minutes

Keep track of time to complete each round.

6) 4 rounds AQAP:

100ft Hand-Over-Hand Sled Pull 90/45

10 D-Ball Squats 150/100

5/side Single Arm Dumbbell Push Press 100/70

Perform all 5 reps on one side for the Push Press before switching to the other.

7) Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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