NEWS

  • TODAY: Send 5K Results to [email protected], order tacos from a local restaurant and play zoom bingo at 6:30p!! Details HERE
  • MOVEMENT OF THE MONTH: Lifting Technique! See details HERE
  • MAY CHALLENGE: As the weather perks up it’s time to get outside! This week complete 5 miles of running/walking OUTSIDE. Next week 7 miles. The following week 9 miles, and the fourth week 11 miles!  When you post your WOD score keep a running total of your miles for the week!

MON WOD Recording: We Paid 
MON Core + Mobility: Here

WOD

5K Run/Walk
(3.1 miles)

Post Time to Comments.

httpv://www.youtube.com/watch?v=BxXQsq87rGY

WOD Guidance & Goals:
Run, walk or do a combination of the two to complete 3.1 miles. Keep track of your distance and time on an app or smart watch. Send your results to [email protected] and Zappos will donate money to Feeding America to provide a meal for a family!

BARBELL CLUB

1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.