*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) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 4 rounds for Max Reps:

40 seconds Power Cleans 95/65

20 seconds Rest

40 seconds Bar Facing Burpees

20 seconds Rest

40 seconds Bike/Ski/Row Calories

20 seconds Rest

Extra Work:

3) Single Leg Kettlebell Deadlifts: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible…focus on positioning over load.

4) Row: 10 x 500m @ 2K Pace

Rest 90 seconds between intervals.

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