Group Circle Warm Up Strength 15 minutes to build to a heavy rep of 1 Front Squat + 2 Jerks (Out of Rack)
Group Circle Warm Up Strength 20 minutes to complete the following: Bench Press 5s x 10r @ 60% of 1 Rep Max
Group Circle Warm Up Strength 15 minutes to complete the following super set: A) Good Mornings 4s x 4r @ 80% of MAX
Group Circle Warm Up Strength 15 minutes to build to a Heavy Triple Push Press Workout of the Day 10-8-6-4-2 Deadlift (275/185 rx)
West Side Comp @ 7:30am CFWS @ 9:00am 0-6 minutes 800m run amrap of wallballs 6-13 minutes 800m run amrap of box jumps 13
Group Circle Warm Up Strength 15 minutes to complete the following: Front Squats 5s x 3r @ 80% of 1 Rep Max
Coach Karlie is in the hot-seat for our Coaches Corner! She is our in house doctor, our biggest motivator cheering us all on between patients,
Group Circle Warm Up Strength 20 minutes to Max that Snatch! Build to a 1 rep MAX! Workout of the Day 15
**ANNOUNCEMENT – Beer + Yoga is cancelled for this weekend. 🙁 We will be back soon with another date in mind! Group Circle
Group Circle Warm Up Strength 14 min EMOM Even: 40 sec Plank Hold – spice it up using the rings! Odd: 12 Lunging