Our Community's Growth
We have seen incredible growth in our community in the past two months … and we are thankful for each new face, and for all of our vets making everyone feel welcome and at home! With this growth though we want to make sure we’re giving everyone the chance to come to class who would like to.
Please be aware of the time frame to remove yourself from classes, and that others may be on the waitlist waiting to jump into class if you’re not interested in going or can’t go. We appreciate your continued help with this!
STRENGTH
clean: 5RM
WOD
4RFR
1 minute of max calories
1 minute of max goblet squats (53/35)
1 minute of max push-ups
SKILL
core work
WOD
5 rounds for completion, not time:
10 deadlifts
10 toes-to-bars
… or 10-10-10-10-10 of any hanging exercise
STRENGTH
bench press: 5RM
WOD
800m run/700m row/600m ski
then
50 double unders
40 sit-ups (20/14)
30 jumping lunges (2-for-1)
20 pull-ups
then
800m run/700m row/600m ski
STRENGTH
front rack lunge: 3×9 @ 50% of 1RM FS
then
power clean: 5RM
SKILL
shoulder stability work
WOD
“Cindy”
5 pull-ups
10 push-ups
15 air squats
