*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) Strict Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. Use a band as needed. Minimum work should be 5 reps. If you’re just getting Strict Pull-ups don’t be afraid to do, for example, 2 Strict + 4 Banded.

2) 7 minute AMRAP:

20 Kettlebell Swings 53/35

20 Box Jumps 24/20

Rest 3 minutes

Today’s entire programming should be done on a running clock. Setup everything before and. At 10:00 on the clock start the 7 minute AMRAP. @ 17:00 on the clock you get a 3 minute Rest to Recover for the Push Press.

3) Push Press: 3 Reps Every 1:00 x 10 sets

This should start at 20:00 on the clock. Start around 60% of your 1RM and build as heavy as deemed fit. These are done from the floor. Rest 3 minutes after the last set, until 33:00 on the clock.

4) 7 minute AMRAP:

10 Deadlifts 135/95

10 Push-ups

Starting at 33:00 on the clock and going to 40:00 to finish.

Extra Work:

5) Farmers Carry: 400m

Load as heavy as possible but keep it under 10 minutes. Keep track of time and attempts to complete.

6) Abmat Sit-ups: 100 for time

Keep track of time and attempts to complete.

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