WOD

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Happy Labor Day. We are closed Monday except for one big mid-morning group workout. Doors open at 9:00am Warmup starts at 9:15am immediately followed by the workout.

Reminder, No Open Gym Sunday 9/2/2018

Deck of Cards is switched to Saturday, Partner-Style. Friday will include bench press, toes to bar and 400M runs. Be there! We will have one workout on Labor Day Monday 9/3/18. Doors will open at 9:00am with the warmup starting at 9:15am sharp. One big group for the workout then we are closed for the

Strength Day, choose one Clean & Jerk 5-5-3-3-1-1-1 to 1RM Overhead squat 5-5-3-3-2-2-2 to 2RM Back squat 5-5-3-3-3-3 to 3RM Front squat 5-5-5-5-5 to 5RM

No Clock Week continues Accessory lifts – Back, glutes and hamstrings plus some jumping rope and running. Don’t miss this posterior chain slammer.

No Clock Week continues with Grace Mile 30 reps clean and jerk 135/95 plus one mile run. You’ll have four options on how and when to do 1600 meters of running. You spend the first 20-30 minutes warming up and performing a barbell complex skill/strength segment to get ready for the Workout.

No Clock Week returns Focus on improving form and performing as strict of reps as possibles In the absence of the clock. Workout: No Clock Cindy or Mary 15 rounds of Cindy 5 pullup 10 pushup 15 squat With a 500 m run after rounds 5 & 10 6 rounds of Mary 5 HSPU 10

Make up the Deadlift WOD from Thursday or a 20 minute Pick’em WOD