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Easter Weekend Hours

13 Apr Posted by in Misc. Info | Comments

Friday April 14th 9:30 am ONLY

Saturday April 15th 9:30 am

Sunday April 16th 9:30 am

Monday April 17th 9:30 am AND 5:00 pm

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a max effort weighted pull up (strict).

Metabolic Conditioning: “Wake Up Little Suzie“

15 minute AMRAP

200m run with medicine ball or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball
6 db weighted pull-ups, kipping allowed
12 push-ups
24 butterfly sit-ups

Performance: 20/14lbs WB, 10/30 PU
Athletic: 10/14 WB, 5/10 PU
Health: 8/10 WB, ring row

Scaling Guide: 4-7 rounds, about 3 min per round.
Scale Up 20/45lb weighted pull-ups and GHD sit-ups

Compare to: January 11, 2017

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