Warm Up Group Circle 7 Scap Pull Ups 7 Blank Bar Hang Power Cleans 7 Blank Bar Push Presses 7 Lateral Hops Over Bar 7
West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner
Warm Up Group Circle Squat Snatch Mobility Work 3 Power Snatches (3” dip) 3 Hang Power Cleans (3” dip) 3 Push Press 3 Power Snatches
Warm Up Group Circle 2 Rounds with Partner 1 Wall Walk with push up at start and finish 8 Bar Kips 8 KB Swings 8
Warm Up Group Circle 400m Run Together Coach-led Clean Progressions Weightlifting Skill 3-Position Squat Clean Every 2:00 for 7 Rounds perform a 3-Position Clean (High
Warm Up Group Circle 4 Rounds :30 Row @ 75% Effort 5 Beat Swings 5 Banded Lat Pulldowns 5 Jumping Ring Dips Gymnastics Skill Jumping
Warm Up Group Circle 3 Rounds 3 Inch Worms with Push Up 10 DB Bent Over Rows (5 each arm) 10 DB Push Presses (5
Every Saturday at 9am is Community Class! 7:30 Comp Class is on! After today’s workout go cheer on our Individuals competing at the Cascade Classic
Warm Up Group Circle Blank Bar Squat Clean Progressions 3 Rounds with Partner 4 Syncro Blank Bar Squat Cleans 4 Syncro Bar Facing Burpees Workout
Warm Up Group Circle 3:00 Jump Rope Practice 3 Rounds with Partner 25’ Syncro Lunge 7 Syncro Blank Bar Deadlifts 7 Syncro Kip Swings on
