*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) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep.

2) D-Ball Bear Hug Box Step-ups: 5 x 1:00 ON/1:00 OFF

Use a box height that places your hip in line with your knee. Alternate legs each rep. Load as heavy as deemed fit. Focus is on quality not speed.

3) 5 rounds AQAP:

12 Power Snatch 65/45

12 Pull-ups 65/45

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Push Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

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