FRIDAY

Just a reminder for everyone… I had announced that we will be doing a tribute to Chris Raguso on Sunday, March 24th. If you would like to purchase a t shirt and/or hoodie you can do so HERE. You have a choice of paying a $9 shipping fee with your purchase or there is a date/time and location to pick your apparel up. All proceeds are going his wife Carmela and his two young girls.

OPEN 19.3 has been announced and it’s a spicey one!!! Come in Saturday and get this done. There is a lot of taping and setting up to be done so Saturday is the day to get it done.

OPEN/PERFORMANCE

5 rds:

3 min amrap:

3 db push press 50#/35#

5 deadlift 255#/185#

7 T2B

FITNESS

5 rds:

3 min amrap:

3 db push press 40#/25#

5 deadlift 225#/155#

7 T2B

1 min rest after each round. Pick up where you left off in the amrap for a total score of rounds and extra reps.

CORE

3 sets

15 bicycles (rt + lft = 1)

15 crunches w feet up

15 leg lifts 

*** slow reps