Wednesday 170419

Schedule Changes Starting This Week – We are excited to introduce Striking into our constantly varied, fully functional programming due to the increase in overall fitness, core strength, rotational speed and power. With this we will be having a Striking and Stretching Class every Thursday at 6:15p instead of YOGA. The 715p YOGA class is cancelled until further notice. We have also added a Striking Class every Saturday at 8am. If you need a pair of gloves, we have them in stock!

Our thoughts and prayers go out to the family and friends of Dakota Kilburn who was killed after being hit by a car on Monday evening in Syracuse. Dakota attended our Summer Football camp a few summers ago with Coach E. RIP Dakota. 

Dynamic Warm-Up – Mobility
Prepare to for..

5 Rounds:
12 Deadlifts 155/105, 135/95, 115/85
9 Hang Power Cleans 155/105, 135/95, 115/85
6 Push Jerks 155/105, 135/95, 115/85

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

* Scale weight accordingly to maintain good mechanics through WOD.   Ask your coach for help.



1. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%

2. Gymnastics
Every 5 Minutes for 15 Minutes
Ski 1k/800m
Max Rep Kipping Handstand Push-Ups in 2 sets

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