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

Lots of stuff happening this week! Make sure to sign up for the Body Fat Test that is available at our 3 Year Anniversary Party this Saturday! The sign-up is on the board and only cost $39. You’ll get an extremely accurate measurement and be able to see how well the challenge worked for you!

Remember, this is the final week of the Spring Break Survival Challenge so be on your best “behavior” this week.  We will have the scale up at the gym starting today for those of you who want to get your weigh in done earlier in the week.  You have until FRIDAY EVENING to submit your

WARM UP Curb to Curb – Jog Down to Far Curb – Backpedal Back to Near Curb Plyos WOD Open WOD 13.4 7 Min AMRAP: 3 C&J (135/95) 3 Toes to Bar 6 C&J 6 TTB 9 C&J 9 TTB 12 C& J 12 TTB … STRENGTH 3×10 FSQ

WARM UP 5:00 Jump Rope Warmup MOBILITY 5:00 Stretching (Coach’s Choice) WOD Curb to Curb Run 25 Burpees Over KB 40 KBS (24/16) 1/2 Suicide Run 20 Burpees Over KB 30 KBS Full Suicide Run 15 Burpees Over KB 20 KBS