WARM UP 3 Rounds: Curb to Curb Run 20 Air Squats 10 LHPU 5 Burpees Then… Quick PVC Shoulder Warm up SKILL Oly Squat Sequence WOD 5 Rounds for Time:

There is talk of getting a MCFSA golf tournament organized in the next month or two.  If you are interested or have suggestions on a course, please contact Coach Nick.

WARM UP C2C Run 20 Jacks C2C Run 20 Pushups C2C Run 20 Air Squats C2C Run 20 Situps C2C Run 10 Inch Worms MOBILITY 8-10 Min Stretching WOD 4

WARM UP Outdoor Plyos ENDURANCE Teams of 4: 400m Run ME KBS (24/16) Row (for Meters) * Score is Total Meters, Total KBS and Time WOD “Cindy” 20 Min AMRAP:

For those of you looking for some tips and info on Olympic Lifting, HERE is a GREAT site to read and gain knowledge.  We will be adding a couple of

First of all, thanks to everyone who showed up to our 3rd Anniversary Party this Saturday!  It was by far our best event/anniversary yet.  As you can see from the

WARM UP Curb to Curb Run 20 Jumping Jacks Curb to Curb Run 20 Air Squats Curb to Curb Run 20 Lunge to Instep ————— PVC Warmup WOD Open WOD

WARM UP Ladder Drills MOBILITY Banded Hip/Hamstring Banded Shoulder WOD 21-15-9 Power Snatch (95/65) Box Jumps (20”) *400m Run After Each Round

REMINDER:  The scale is up at the whiteboard for final weigh-ins for the Spring Break Survival Challenge.  Be sure to get your weights in BY FRIDAY!!! WARM UP :30 Drills

The following Schedule will be how this Saturday, April 6th will run.  Take note of when you can and CANNOT workout on your own. 7:15am – 8:45am  Open Gym ***Come