WARM UP 3x: 200m Row or Run 10 Air Squats 10 Pushups 5 Inch Worms STRENGTH Dynamic Bench Press 7×3 @ 50% of 1RM (2

There are only 3 spots left for Coach Ed’s Noon session of the Barbell Sport Prep class! Spots are going quick so be sure to

We’ve had a huge response from members wanting to join the Barbell Sport Prep class.  As a coaching staff, we couldn’t be more excited about

WARM UP 400m Run Coach’s Hip Warmup ENDURANCE 1000m Row Time Trial WOD Sled Push 3x Curb to Curb

WARM UP Shuttle Run 2x: Fence Drills 15 Good Mornings 10 Air Squats 5 Inch Worms Shuttle Run SKILL Intro to Box Squats WOD Tabata

We have been talking about starting an olympic lifting/advanced movements program and we have finally set a date and schedule!  The program will be named

WARM UP Plyos STRENGTH 1 Rep Max Bench Press Then 3 Sets of Max Effort Pushups (:30 Rest Between Sets) WOD 7 Min AMRAP 3

WARM UP Ladder Drills PVC Warmup WOD 3 Rounds For Time: 10 Front Squats (135/95) 10 Weighted Sit-Ups (20/14) Curb to Curb Plate Carry (25/15)

If you are planning on going to the “A Taste of the Northside” there will be a group meeting at the gym at 4:30 to

WARM UP Curb to Curb Run Plyos 3 Rounds of Cindy SKILL Rope Climbs Stone Lifts WOD 10 Min AMRAP: 10 Hang Power Cleans (155/105)