April 21, 2014  |   PROSPECTIVE MEMBERS  |   CLASS SIGN-IN  |  MEMBERS ONLY AREA

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Sunday Open Gym Cancelled for Easter

There’s no open gym this sunday due to the Easter Holiday. We hope you all get a great workout hunting for easter eggs and eating candy!

Friday, April 4th, 2014

Strength: 1)Dead Bugs:4x30sec 2)Tempo Runs:4-6x40m 2easy,3med,1easy build up a lil speed 3)TnG Deadlift:3×4 WoD: 3-5Rds 12 Deadlifts 10 HP Cleans 8 Squats (F or B) 6 Push-Press rest 30 sec

Thursday, April 3rd, 2014

Strength: 1)Handstand Fun:5min 2)Sledgehammers:Intro then:3-4sets of 20-40 strikes 3)Tire Flipping Intro then:3-4sets of practice flips with jump/step thru Partner WoD: 10min In 3 person teams: StationA:300m Row StationB:AMRAP 7 Thrusters 7 PullUps/Ring Rows StationC:Rest Rower sets the pace To Finish: Rowing Relay Races

Wednesday, April 2nd, 2014

Strength: 1)Stone Clean&Press 3,3,2,2,1,1 2)Stone Lift:3×3 build to a top set 3)Power Clean 3,2,2,1,1,1 WoD: 3Rds 1min PushUps -rest 20sec 1min KB Swings -rest 20sec 1min Sit-Ups -rest 20sec