SATURDAY

Is everyone ready for the in-house team competition? Athletes arrive by 9. Competition starts 9:30 am sharp and should finish up around 12. Heat assignments and workouts are on the white board, and teams will be judging each other. I will go over standards before each workout. Spectators are welcome. All children must stay in the front area. There will be a designated warm up area in the back by the garage door.

As far as parking, don’t park in front of the Ducati dealership or King Bear’s bay in the back next to us. Feel free to park in the back if you can’t find a spot in front. If there’s no parking in the back, then park on Astor Drive. 

The 8 am and weightlifting class are cancelled for the day. Sorry for any inconvenience.

IN-HOUSE COMPETITION WODS

Wod  # 1

amrap 8 min:

one athlete working at a time alternating rounds

5 power cleans 135/95 85/55

7 pull ups /ring rows

9 box jumps 24”/20  20”/14”

Wod #2

amrap 12 min:

one athlete working. You can break up reps as you see fit. If you get all reps in the chipper in under 12 min continue back up top at the row again

60 cal row

50 kbs 53/35 35/26

40 alt lunges with plate 45/25 25/15

30 push press/jerk  95/65 75/45

20 abmat situps

10 burpees

Wod #3

ten min time cap

3 Rm clean and jerk (40 seconds to complete 3)