FRIDAY

We will be changing our schedule on Sundays. Sunday will be SHRED day. We will still have classes at 7, 8, 9 and 10 for now but these will all be SHRED classes. As a reminder, SHRED is scalable and we go over the movements before every class. It is structured as high intensity circuit training with multiple wods per class that focus on strict strength and physique building. We also emphasize skill transfer to the sport of CrossFit. All classes require pre registration on the Triib app. Give it a try!

ACCESSORY

4 Rounds

10 Weighted Barbell good mornings

10 GHD Hip Extensions

METCON

EMOTM 18

“Alice Cooper”

OPEN/PERFORMANCE

Minute 1: 12/8 Cal row

Minute 2: 15 Deadlifts 135/95

Minute 3: 10 DB Box step ups, 20″, 35/25

FITNESS: 115/80, 25/15

*Box height is 20″. These should be mostly strict so the box should not be so high that you have to use your plant foot to push.

If we are short on DBs use similar weight kettlebell