SPIRIT WEEK- TODAY IS RED, WHITE, AND BLUE DAY. GO AMERICA!

Open House is Wednesday. Tell your friends!!!!

A reminder to all coaches and athletes. School is starting so classes will be busier.  Start your wods on time, there is no need to change movements in the wod unless you are adjusting for injury. if you’re starting late you have to wait for the next class. Scheduled Classes have priority over floor space, the rig, and equipment. Weightlifters have priority on the platforms. If you are doing extra work, which we are all for, stay out of the way of class. The above guidelines will make everybody’s  experience in class better. I am working on getting an outdoor rig so extra work can be done outside.

 

METCON MONDAY-
800m row or run

Wod 1- This is your primer.. get warm during this
7 minutes
20 Air Squats
10 Situps
Run 200M

Wod 2
10 Minutes
10 Wall balls
20 doubles
run 200

Wod 3
5 minutes
As many reps as possible of…..
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Man Makers 50/35

https://www.youtube.com/watch?v=iMNnvhg1JcM