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: 10 Clean and Jerk (135/95) 10 Burpees

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.  Stay tuned as we will be posting more info as we get the logistics together… In case you missed the post last week, here are

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 Rounds For Time: 15 Burpees 20 KBS (24/16) 25 V-Ups 30 DU (90 SU) CASH OUT 5:00 Foam Roller

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: 5 Pullups 10 Pushups 15 Air Squats

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 specialty courses very soon so keep your eyes open for announcements on dates and times! WARM UP 5:00 Jump Rope Warmup SKILL 3×8 Russian Ham

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 pictures below, the party was a huge success and attendance was larger than any party we’ve hosted at the gym.  We hope everyone enjoyed it

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 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90

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 x 2: Jumping Jacks Air Squats Seal Jumps Baby Squats Pushups 1:00 Stretch ENDURANCE Teams of 3, Waterfall Style: 1000m Row 50 FSQ (95/65) 75

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 during this time, Coach Neal and Coach Drew will be here 9:00 – 10:30am  Spring Break Survival Challenge ***ABSOLUTELY NO OTHER WORKING OUT GOING ON