NEWS

  • Bring a Friend Day: Saturday 3/7 at both locations

WOD

Back Squat
3×3 across at 75-80%

“Nancy’s Got Back”
5 Rounds
400 Meter Run
15 Back Squats (95/65)

WOD Guidance & Goals:
Coaches will help you build to 75-80% of your 1 rep max for the 3×3, back squats. Reps should feel heavy but not impossible or to failure. The metcon, is like the workout “Nancy” but instead of overhead squats you’ll be doing back squats. Back Squats should feel light and every round should be unbroken. Target 15 minutes. 

Post Weight and Time to Comments. Compare “Nancy” scores HERE.

BARBELL CLUB

Courtesy of Burgener Strength

1: Snatch balance: 10 rounds- Every 60 seconds, compete:
1x snatch balance (Pause for 3 seconds in receiving position). Work up to a max triple for the day.

2: Power snatch: Work up to a 1 RM (10 minute time cap).

3:  10 rounds – EMOM, complete
3x power snatch (50-70%) + 20m shuttle sprint (10m x 2)