WARM UP 3 Rounds 200m Run 20 Jumping Jacks 20 Seal Jumps 10 PVC Pass Thrus 10 PVC Figure 8’s STRENGTH 3 Rounds: ME Shoulder Press + 3 Push Press @ 50-60% of 1 RM Shoulder Press WOD For Time: 150 Sit-ups *Every Minute You Must Complete 5 Thrusters (95/65)

WARM UP 3 Rounds: 200m Run 10 Lunge to Instep 10 LHPU 10 Pelvic Raises MOBILITY Coach’s Choice WOD 400m Run 21 Pull-ups 21 WBS (20/14) 400m Run 15 Pull-ups 15 WBS (20/14) 400m Run 9 Pull-ups 9 WBS (20/14) IN CASE YOU MISSED COACH BETH’S PHOTO SHOOT PICS YESTERDAY FROM MODERN GLAD|ATOR, CHECK THEM

Check out Coach Beth in the online magazine Modern Gladiator.  She’s featured in a few pictures in the article.  Way to go Beth! Don’t forget, tonight at 7:30 PM – Info session for anyone curious about the Fiesta Detox Challenge hosted by Coach Beth.  It’ll be short and sweet! WARM UP 400m Run Ladder Drills Jump

WARM UP :30 Drills (2 Rounds) Jumping Jacks Seal Jumps Good Mornings Lunges Plank Hold Push-ups Bar Hang SKILL 10 Min T2B Skill Work then 3 Rounds: :60 ME T2B :60 Rest WOD 4 Rounds: 10 Power Snatch (115/75) 20 Lunges

WARM UP 400m Run 10 Inch Worms PVC Warm Up STRENGTH 15 Min to Work Up to Max Complex: Push Press + Push Jerk + Split Jerk WOD 12 Min AMRAP: 10 Goblet Squats (24/16) 15 Box Jumps 20 LHPU  

*** ONLY A COUPLE DAYS LEFT TO SIGN UP FOR TRAVIS MASH’S LEARN 2 LIFT SEMINAR THIS WEEKEND.  THIS WILL BE A 1 OR 2 DAY SEMINAR COVERING BOTH POWERLIFTING (BENCH/SQUAT/DEADLIFT) AND WEIGHTLIFTING (SNATCH/CLEAN AND JERK).  CONTACT COACH NICK FOR MORE INFO OR GO HERE FOR MORE INFO! WARM UP 400m Run 3x: 20 Russian Swings

WARM UP 2x :30 Drills Seal Jumps Gate Swings Lunges Inch Worms Pushups 1:00 Stretch 4x Build-up Sprints ENDURANCE 3 Rounds for Time: 250m Row 200m Run :90 Rest WOD 4 Rounds: 15 HSPU 60 DU (120 SU) 200m Run

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a phenomenal coach and is currently coaching National USAW Olympic Lifter Jon North!  It will be a fantastic weekend for sure. Modified CrossFit Class Schedule Saturday May 3: 8:00am CrossFit

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a phenomenal coach and is currently coaching National USAW Olympic Lifter Jon North!  It will be a fantastic weekend for sure. Modified CrossFit Class Schedule Saturday May 3: 8:00am CrossFit Class