4.27.20 Announcement

Tentatively plan for classes to resume May 4th unless we hear otherwise from the Bear River Health Department. In the meantime “open” gym hours will resume. Daily WODs will continue to be posted for those who are interested. Please sanitize and put away all equipment used after you’re done working out thank you.

A. Strength

Touch and Go Power Snatch

Every Minute on the Minute


2 reps @ 62% of 1RM x 4 minutes

2 reps @ 65% of 1RM x 4 minutes

B. Conditioning

10 minute AMRAP

8 Abmat Sit Ups

6 Kettlebell Swings

4 Goblet Squats

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4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B

4.7.21

A. Strength E2MOM X 5 rounds (Every two minutes) 5 Seated Box Jumps 10 Russian KB Swings B. Conditioning EMOM X 20 minutes Minute 1: 15/12 Cal Bike (time each of these for your score(s) today) Minute