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Monday August 27, 2018 (Sport)

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Announcement: We are excited to officially be switching over to Wodify as our gym management software and workout tracking app. This will be starting on Sept 1, 2018. Tuesday 8/28 will be the last day the workout will be posted on our website. Starting Wednesday 8/29 you can find our workouts in the Wodify app.

Please check your emails for a link to update or create an athlete profile and input payment information. This will allow us to not have any payments back up and stay current with all accounts. If you did not receive an email please let a coach know.

Labor Day Schedule : Classes at 8am, 9am, and 10am 

A. EMOM 10:
3 TnG Power Snatch (165/110)

B.  1-2 Sets:
2 Min Row @ 2k Pace to 5 sec faster than 2k pace
7 Front Squats (165/110)
12 Chest to Bar Pull-Ups
8 Bar Facing Burpees
4 Bar Muscle Ups
Rest 6-10 Minutes
*goal – go as fast as possible, the goal of the set is 3:30, only repeat if you can go just as fast

C. AMRAP 13 @ 70%, practice breathing in these positions
50 Double Unders
5 Squat Snatches (95/65)
20 Box Jump Overs (24/20)
10 Overhead Squats (95/65)

E. 4 Sets:
Quadruped Hip CARs x 3-5 (each) *keep hips square, pull hip through as much range of motion as possible with glute
Single Leg Balance with Eyes Closed x 20 sec (each)
Single Leg 3 Cone Drill x 3 times on each side (touch with both hands)