Schedule Update. No Olympic Lifting Class this Thursday at 5:30 pm.
We now have 38 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).
With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate. We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate). For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:). (click here) to take the judges course.
2X50′ Inch worm push up
2X50′ Broad jump
3-6 Rds for individual times
10 Box jump overs 24/20
10 Wall Balls
Rest as needed between sets (These should be sprints, and yes your legs will be tired).
The 3-6 range allows you to move at a fast pace but also at an amount of volume that you as an individual can handle. If after 3 sets your are dead tired because you moved as fast as you can that is fine. If you can maintain the same times for 6 sets then more power to you.
2K Row for time
Be aggressive with this as a whole, start out a little slower than you feel like you should then kick it up as your nerves settle.
2 Min working on T-spine wall press
If mobility is good to go grab a pvc pipe or a 15lb bar and complete
3X5 Sotts press