4.1.2016

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Happy 2nd Anniversary!!!

This was our first class 4.1.14

                                                                            This was our first class 4.1.14, and they are still going strong(er) 2 years later.

Starting our third year today.  Thank you all for making this such a great place to be.

barbell clubIf there is enough interest in a BARBELL CLUB we are willing to start one. The BARBELL CLUB would meet 2 to 3 times a week focusing on Olympic lifting and strength training. There will be an additional cost for this class and it will be either early in the AM or late evening. If you are interested in participating, sign your name on the whiteboard in the front room at the gym.
If we see the interest we will get it going, Nate will be heading up this effort.

Warm-up (15 min.): Row 750m. Agility. Dynamic Stretch.

Strength(15 Min.): Strict Press
10@50%       5@70%       3X3@90%

WOD: NO FORGIVENESS

3 Min AMRAP
50 Double Unders
40 Wallball 20/14
30 T2B
20 Burpee
Rest 2 Min
4 Min AMRAP
50 Double Unders
40 Wallball 20/14
30 T2B
20 Burpee
Rest 2 Min.
For Time:
50 Double Unders
40 Wallball 20/14
30 T2B
20 Burpee
You will have 2 scores Total reps and Time Elapsed.

Icing: During the entire month of April we will focus on pull-ups and variations of pull-ups as part of our skill developement. You can still work on other things on your own including mobility, however.