Thursday, September 23, 2021

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SCHEDULE UPDATE:

We have added Open Gym times M-Th from 7:30-8:30am. Please only reserve one morning open gym slot each day (do not reserve both 6:30am & 7:30am open gym) to respect others who would like to utilize open gym times.

Reminder – the athletes in the WOD always have priority of space/equipment when open gym runs during a WOD.

Lastly – open gym space/availability will periodically be adjusted based on WOD sizes, staffing availability, etc. Sometimes we can add open gym slots and sometimes we need to remove them. If there are ever conflicts between open gym athletes and athletes/coaches in a WOD, open gym will be removed during that time slot. Thanks for understanding!

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Strength:

Every 1:30 for 9 Sets
1 Split Jerk
1 – 3: 75 – 80%
4 – 6: 80 – 85%
7 – 9: 85 – 90%

Conditioning:

AMRAP 11
11 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Ring Dips (Fx: Hand Release Push Ups)
2 Rope Climbs (Fx: 1) (Rx+: Legless)

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