Announcement

We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!

 

Level 1

E3MOM for 15 Min

5 Push Jerks (AHAP)

+

15 Min Time Cap

5 Rounds

250M Row

10 Box Jumps 20″

Post load and time.

Extra Credit

50 GHD Hip Extensions

 

Level 2

AMRAP in 15 Min

15 Wall Ball 30/20#@10′

5 Power Clean and Jerks 135/95#

200M Run

Rest 5 Min

AMRAP in 7 Min

50 Double Unders

2 Rope Climbs

Post total reps for each.

Extra Credit

EMOM for 10 Min

Odd Min: 5 Muscle Ups

Even Min: 20 Alternating Pistols

 

Barbell Club

Clean: 5×1 @ 80% OTM, 5×1 @ 85% OTM, 5×1 @ 90% OTM

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Clean Pull: 3×3 @ 95%

Pause Back Squat: 3×2 @ 70%

Post loads.

 

CF Old School

5 Rounds

500M Row

400M Run

Post time.