* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** 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…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Deadlift: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Use this as an opportunity to establish a heavy single.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning and activation, add load if needed.

3) 7 minute Up Ladder:

3 Ball Slams 40/30

50 Single-unders

Ball Slams go up by 3, Jump Rope stays fixed.

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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