Thursday, September 16

Next Monday, September 20, we’re excited to start offering long-form skill session/workshops led by Coach Mark. We’re starting next week with a Snatch clinic, and Mark will focus on a different movement each week. We’re excited to spend more time on movements that require longer, more technical development. No WOD, just skills, drills, maybe some strength work. 6:30pm. Free for members. Non-members $20. Sessions will start at 6:30pm and run for 1 hour. Signups on the app or website per usual! We’ll cap at 14.

Monday, 9/27: Clean and Jerk

Monday, 10/4: TBA. Let us know what you’d like here!

Monday, 10/11: TBA. Let us know what you’d like here!

Thursday:

Group Fitness: 6:30a, 7:30a, 12p

Open Gym: 4:30p

Rebuild: 5:30p

Group Fitness Programming:

Skill: Split Jerk

Strength:

1x (1 Pause Split Jerk + 1 Split Jerk)

1x (1 Pause Split Jerk + 1 Split Jerk)

1x (1 Pause Split Jerk + 1 Split Jerk)

Then:

1 Split Jerk EMOM for 5:00 (heaviest)

WOD:

For time:

21 KB Swings (53/35) Rx+: 70/53

21 Hand-release push-ups

1 Post Run

15 KB Swings

15 HRPU

1 Post Run

9 KB

9 HRPU

1 Post Run

Mobility: Couch/Shoulders

Rebuild:

A1) Dual KB Front Squat x 12-16 @20x1

A2) Landmine 180 Twists x 12-16

B1) Dual KB Front Rack Step Down x 12-16 @2020

B2) Dual DB bicep curl and press x 12-16