West Side Comp is on at 7:30 today! Today’s Comp Class will prioritize the Granite Games Qualifier Workouts. If signed up for GG then come
Warm Up Group Circle 3 Rounds 6 Blank Bar Push Press 6 Gymnastics Squats (feet and knees together) 2 Rope Pulls to Standing Pressing Strength
Warm Up #1 Group Circle Band Activations Clean Drills Weightlifting Power Power Cleans 16:00 to Build to a heavy triple *Reps do not need to
Warm Up Group Circle PVC Shoulder Mobility 2 Rounds 5 PVC Overhead Squats 8 American KB Swings 8 Up Downs Strength Work Overhead Squat 16:00
Warm Up Group Circle 3 Rounds 6 Ring Rows (:01 pause @ top) 6 Medicine Ball Squat Cleans 20/14 :30 Jump Rope Practice Skill Work
Warm Up Group Circle 400m Run 3 Rounds 7 Blank Bar Romanian Deadlifts 7 Ball Slams 2 Inchworms with double push up (standard push up
West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day For Time with
Warm Up Group Circle 3 Rounds 5 Blank Bar Power Snatches 10 Med Ball Thrusters :30 Jump Rope Practice (single unders round 1) Weightlifting Strength
Warm Up Group Circle 3 Rounds 8 DB Strict Press (4 each arm, use light weight) 8 Gymnastics Squats (:05 Hold at bottom of last
Group Circle Warm Up #1 2 Rounds Crab Walk to Rings 5 False Grip Ring Rows 5 Band Pass Throughs (red) 5 Band Pull Aparts