WOD Tuesday March 1st

Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00!

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! And lets do the workout this Friday at the 7 p.m. Class!!!

This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th!

Warm up: 10 Strict toes-to-bar, 10 High Hang Cleans, 5 Strict toes-to-bar, 5 High Hang Cleans

  1. Every 30 Sec for 5 minutes: 1 Clean @ 70-75 %

Rest 2 minutes

Every minute on the minute for 5 minutes: 1 Clean (increase weight as you go)

2. 4 Rounds for time:

10 Bench Press

200 Meter Row

30 Kettlebell Swings

Gymnastics Class:

Warm up: Form Walking, Stretching, 60 Hollow Rocks, 60 Superman Rocks

Strength/ Skill: Front and Back Lever into Muscle up technique and progressions

Workout: “Barbara”

5 Rounds for time:

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

Rest 3 minutes between each round



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