Friday

The coaches try to stretch you out as much as we can but some days

we run over….that doesn't mean that you should jet out and NOT stretch!

There's plenty of space in the gym, grab a lacrosse ball, a roller and find a spot to 

hang out and stretch 5-10 minutes before you leave. Your body will THANK YOU!

Snatch Complex work to a heavy single without dropping barbell 
Power Snatch+
Hang Snatch (squat)+
OHS

WOD
5 RFT
7 OHS 115/80  *do NOT drop your bars from overhead!
11 T2B


5:30pm 2015 OPEN ATHLETES
1.  5 RFT7 Muscle ups (scale to 7 C2B pull ups + 7 dips)
11 Thrusters, 155/105

2.  C2B Progression
7 sets of 10, :40 rest between sets.

SATURDAY
10am NUTRITION SEMINAR to kick off the nutrition challenge! 
OPEN GYM 11am-1pm

BARBELL CLUB
Starts on Tuesday the 17th! Get signed up! Tomorrow is the last day and if there are spaces left it will be opened up to anyone! Sign ups on the front desk!