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Snatch
1RM snatch
-work up to a heavy single
*15 min
BWCF
250m row
25 squats
250m row
25 HRPU
250m row
25 sit-ups
AMRAP in 15 min
*15 min
Strength
3 thrusters EMOM x10 min
-add weight whenever comfortable. End HAP
*10 min
Conditioning
Partner workout
50-40-30-20-10
cal bike
toes to bar (50/30/10)
deadlifts (225/155; 40/20)
*20 min
Weightlifting
7x3 muscle snatch
*20 min
Conditioning
Partner workout
100 HRPU
100 jump squats
1000m run
75 HRPU
75 jump squats
800m run
50 HRPU
50 jump squats
500m run
*30 min
Slight emergency... we got word that without a final fire inspection, we are not clear to operate at the new facility. We can't get inspected until we have electricity. We can't get electricity until Wednesday.
With all the twists and turns, we have been prepared for the unexpected and have been working diligently for a temporary solution.
We have no choice but continue operations at the Bellegrave address with a modified schedule and programming.
SCHEDULE:
M-F
5am
9am
430pm
530pm
Yoga will be cancelled for the week.
We are asking for patience as we reach the final construction delays. We must have a crew at Bellegrave painting this week so we can't fully operate as we've been. We are terribly sorry for the change in plans but we expect to be operational sometime this week or no later than May 1st. Thank you again for your understanding. We are doing all we can
Conditioning
Partner workout
400m run
100m walking lunges
x5 rounds
*30 min
Slight emergency... we got word that without a final fire inspection, we are not clear to operate at the new facility. We can't get inspected until we have electricity. We can't get electricity until Wednesday.
With all the twists and turns, we have been prepared for the unexpected and have been working diligently for a temporary solution.
We have no choice but continue operations at the Bellegrave address with a modified schedule and programming.
SCHEDULE:
M-F
5am
9am
430pm
530pm
Yoga will be cancelled for the week.
We are asking for patience as we reach the final construction delays. We must have a crew at Bellegrave painting this week so we can't fully operate as we've been. We are terribly sorry for the change in plans but we expect to be operational sometime this week or no later than May 1st. Thank you again for your understanding. We are doing all we can
Conditioning
Partner workout
50-40-30-20-10
Tire flips
Box jumps
-400m run together between rounds
*30 min
ALL CLASSES CANCELLED
Classes resume MONDAY 5am, 4/24
**we'll be moving Saturday, April 22nd from 7am-1pm if you can help!!
CnJ
Clean+3 jerks
*15 min
BWCF
400m run BWD
100m sled push forward (90/70)
x3 rounds
*15 min
Conditioning
Partner workout
100 partner burpees
100 atomic sit-ups
100 toes to bar
100 cal bike
*20 min
Weightlifting
3x7 bent over rows
5x12 reverse hyper
*20 min
Snatch
1 snatch EMOM x10 min
-end AHAP
*15 min
BWCF
21-15-9
deadlifts (185/135)
DB thrusters (35/25)
-400m run between rounds
*15 min
Midline
21-18-15-12-9-6-3
Hollow rocks
Arch rocks
*10 min
Conditioning
30/18 ring dips
50 double unders
20/cal row
50 double unders
10/7 ring muscle ups
50 double unders
20 front squats (205/145)
50 double unders
30 HSPU
*15 min
Weightlifting
3RM push press
*15 min
CnJ
2 Power cleans+ power jerk EMOMx10 min
*15 min
BWCF
10-9-8-7-6-5-4-3-2-1
SDLHP (53/35)
Russian KBS (53/35)
-100m run BETWEEN rounds
*15 min
Strength
4x7 HBBS (70%)
*16 min
Conditioning
300m run
9-7-5
burpees
cal bike
300m run
*7 min
Weightlifting
5x5 RDL (HAP)
*7 min
Snatch
3 power snatches (not TnG) EMOM x10 min
*15 min
BWCF
100m run EMOM
-Sit-ups while you rest; score is sit-ups
*15 min
Conditioning
21-18-15
box jumps (30/24)
Wall balls (20/14)
then
12-9-6-3
CnJ (135/95)
bar muscle ups
*20 min
Weightlifting
3x10 snatch balance (end 60%+ 1RM snatch)
*20 min