Please call the gym before you come to class. If the weather is bad we will not be open.

Don't forget to register for the open. It starts this Friday. We will do all open wods on the Friday after its announced. If you have any questions ask a coach and we will help.

Warm up: 2 Rounds:

30 seconds of ring rows

30 seconds of pushups

30 seconds of situps

30 seconds of squats


Strength: back squat

Work up to a 1 RM in 20 minutes


Wod: Open wod 13.4 7min AMRAP

3 clean and jerks 135/95

3 t2b

6 clean and jerks 

6 t2b

9 clean and jerks

9 t2b

Keep increasing the reps by 3 each round until time runs out. 


Cool down:

Walk or jog 2 laps

Foam roll lower body