Nice extension Julia!

Nice extension Julia!

SCHEDULE UPDATES:

Saturday, April 16th:  7am Group WOD & 8am Group WOD only.  The olympic lifting class, 9am & 10am Group classes have been cancelled due to a Strongman Competition being hosted at SMCF.  Come and get your WOD in early, then check out some incredible athletes lifting some SERIOUS stuff!

Sunday, April 17th:  OPEN GYM 8am-10am.  Yoga will not be held.

 

IF YOU ARE INTERESTED IN DOING THE TEAM PERFORMANCE WELLNESS CHALLENGE, PLEASE SIGN UP AT THE GYM BY FRIDAY!!  The initial weigh in will be held on Friday.  Teams will be announced Monday, April 21st.  The team competition will last for 30 days.

Don't worry you don't have to be in your underwear, but you're highly encouraged to make muscles when stepping on the scale.

Don’t worry you don’t have to be in your underwear, but you’re highly encouraged to make muscles when stepping on the scale.

Strength:

EMOM – 12 minutes

1 Polar Bear Complex

Polar Bear Complex = 1 squat snatch, 1 back squat, 1 snatch balance

* work up in weight throughout the 12 minutes

Conditioning:

12 front squats 135/85

20 wallball situps 20/14

10 front squats 165/105

20 wallball situps

8 front squats 185/125

20 wallball situps

6 front squats 205/135

20 wallball situps

4 front squats 225/145

20 wallball situps

* front squats are initiated from the floor