30 Unbroken Thrusters (45#/33#)
20 Unbroken Med Ball Cleans (20#/16#)
40 Unbroken Double Unders
20 Unbroken Burpees
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Coaching Tips: Scale load and movements to match your current fitness level. Unbroken means no stopping of any of the movements whatsoever. No rest at the top or bottom of any movement. If you find that you have stopped to rest, you will have to start the count for that movement all over again. That only applies if you want to do the workout as prescribed. On the thrusters, once the bar comes down from overhead, you must begin your front squat. You must continue to move into the press out of the front squat. For the med ball cleans, the motion should be smooth and consistant. That is, deadlift, shrug to drop and stand. Here's where the real challenge lies. Double unders must be completed without any stopping at all. If you need to do the extra single jump in between double unders, that will still count as a double under as long as you only count the double unders. The modification for the double unders will be 250 singles. This will not be Rx'd, but they should be attempted unbroken. Burpees, the second your feet hit the ground after the jump and clap, you must go right into the next burpee. Rest as needed before starting the movements to ensure you can complete the set unbroken.
Schedule Changes Beginning October 1st. Due to low attendance the Flexibility Class is being canceled. Also, due to the requests from several members we will be changing the time of the Free Class on Sunday. It will now be at 10am and our regular members' class will be at 9am. Our current members are, of course, welcome to attend either class.