Friday 130531


What once was known as the “Green Machine”…….until the roof caved in. Rest in Peace Green Machine as you will be rebuilt bigger, better and stronger for all of us to enjoy. 

NO Olympic Lifting Class on Saturday – We will be at the Regionals and Coach Scott was unable to make it due to other personal commitments. 


Prepare for..

6 Rounds

:30 Amrap Clean and
Jerk 135/85 115/63 95/53

:30 Amrap Box Jump 24/20 20/12

:30 Amrap KB Swings 24/16
16/12 12/8kg

:30 Amrap Burpees

Rest 3:00 between rounds

Team cool down, light row, bike, run. PNF or Static stretch 5-7min


CF Endurance

Mobility WOD

Do something outside swim, ride, run, or walk to the gym and home.

Mobility WOD

Work with the green band open hips, shoulder, back , quads, and hammies.



One thought on “Friday 130531

Leave a Reply