*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) 21 minute EMOTM:

Station 1 – 2 Sumo Deadlifts @ 60-70% + Purple Bands

Station 2 – 5 Hurdle Jumps

Station 3 – 10-20 Calorie Row

For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent.

2) AQAP:

50 Alternating Single Arm Dumbbell Snatch 35/25

50 Knees-up

50 Wall Balls 14/8

Extra Work:

3) Hollow Hold: 8 x :20 ON/:10 OFF

Scale time as needed.

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