SUNDAY

Four Open workouts done and one more to go!! If you didn’t get judged yet, try to get it done ASAP. Congrats to Bin who got his first bar muscle up!! 

Starting next Sunday there will be another Shred class added to the schedule at 7 am on Sunday. So now we have Shred @ 7 am and 8 am. This will be a pre registered class as well and will be capped at 14. If you are already pre registered for the 8 and want to change it to the 7, please unregister from the 8 before you register for the 7. And if you are registered for either class and know you can’t make it, please unregister ASAP so someone else can sign up. This 7 am class will be done on a trial basis for a few weeks to see how attendance goes.

HAPPY SAINT PATRICK’S DAY!!

EMOM X 18

Min 1 12/9 cal assault bike

Min 2 20 Russian twists w 2 (5) lb plates

Min 3 Max effort front rack lunges 

OPEN: 135#/95# 

PERFORMANCE: 115#/75#

FITNESS: 75#/45#

SHRED

Part A

Partner Chest/Back Throwdown

2 Person Team

200 Bench Press 

-Open 135/75

-Performance 115/55

-Fitness 95/45

200 Ring Rows 

200 Abmat sit-ups 

2 person teams 

*For both bench press and ring rows, partners will alternate every ten reps. 

**Sit-ups alternate every 25. Non working partner must be in plank position for sit-up reps to count. 

Part B

Tabata Assault Bike 

Re-Test