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

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

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

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

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

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

WARM UP Curb to Curb Run 20 Jumping Jacks Curb to Curb Run 20 Air Squats Curb to Curb Run 20 Lunge to Instep —————

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

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