WARM UP 400m Run Plyos STRENGTH 5×5 Back Squat @ 70% of 1RM WOD For Time: 75 DU Then… 30-20-10 Air Squats Front Rack Step Ups (75/55) Then… 75 DU

There are only 3 Spots left in the Tues/Thurs 6 PM Barbell Prep Course with Coach Nick and 5 Spots left in the Mon/Wed 6 AM session.  Be sure to email him ASAP if you

WARM UP 400m Run Plyos ENDURANCE 3 Min ME Burpee + Inverted Burpee 2 Min Rest Shuttle Run 2 Min Rest 3 Min ME Burpee + Reverse Burpee WOD Team 3K Row P1: Row P2:

WARM UP 200m Run 3 Rounds, 10 of Each: Good Mornings Air Squats Lunge to Instep Curb to Curb STRENGTH 5×1 3 Position Clean (Hip, Hang, 2” From Ground) WOD 5 Rounds: 3 Squat Cleans

We are announcing the next set of Barbell Sport Prep course dates.  The attendees who signed up for the first 2 sessions left the program with a solid understanding of the olympic lifts and are now able

Don’t forget, you only have today (Friday) and tomorrow (Saturday) left to sign up for Mission at the Movies this Sunday at 11 AM.  We are watching Despicable Me 2 so don’t miss out and