Announcements

There will be no open gym this Sunday, April 5th.  Instead we will be having one class at 9am.

Level 2’s…the Crucible returns!  Come join us this Saturday at 10:30 am at the Santee YMCA for a fun pool workout!

 

Level 1

1000M Row

21 Overhead Squats 95/65#

21 Pull Ups

750M Row

15 Overhead Squats

15 Pull Ups

500M Row

9 Overhead Squats

9 Pull Ups

Post time.

Extra Credit

EMOM for 5 Min

7 Wall Ball 20/14#

10 Double Unders

 

Level 2

800M Run

30 Burpee Bar Muscle Ups

800M Run

Post time.

Extra Credit

EMOM for 10 Min

1 Hang Squat Clean + 1 Squat Clean @ 80% 1RM

 

Barbell Club

Snatch: 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%

Clean & Jerk: 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%

Front Squat: 2 @ 75%, 2 x 2 @ 80%

Post loads.

 

CF Old School

15 Min Time Cap

“Karen”

150 Wall Ball 20#@10’/14#@9′

*Every time you break a set, 10 burpee penalty to be completed at the end of the workout

Post time and burpees.