WOD

Jes

Back Squat
4 @ 50% of 1 rep max
4 @ 65%
4 @ 75%
4 x 4 @ 80-85%

Box Brief:
This Thursday is Bring a Friend Day (BAFD)

Richard & Sonia

3 Minute AMRAP:
15 T2B
20 SDLHP (95/65)
3-minute rest

3 Minute AMRAP:
15 T2B
15 SDLHP (115/80)
3-minute rest

3 Minute AMRAP:
15 T2B
10 SDLHP (135/95)

Box Brief:
Our Memorial Day class schedule will be slightly modified. Only 5 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30, 11:30am and 3:30pm.

Kristen S

Chris G & Tiya

Box Brief:
It’s movie day at the Sunday Blog!  I posted this video a little over a year ago, but I think it’s too important to forget about.  It’s a very simple video about our nutrition.  The great part about nutrition is that it doesn’t matter what your goals are.  If you want to compete at a high level, or just be healthy and capable then good food habits are going to help get you there.  I hope you guys enjoy this video!

Hersh & Parker G

3 Rounds:
500 Meter Row
20 Dumbbell Push Press (35s/25s)
15 Deadlifts (205/145)

Box Brief:
It’s been a while since the last reminder.  Don’t forget to stretch!

Corey

Jolene

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
200 Meter run after each round

Box Brief:
Your recovery video will be back next week, sorry for the inconvenience!

George & Moose

Craig

Strict Press
Build to heavy set of 3

Push Jerk
Build to heavy set of 2

Split Jerk
Build to heavy set of 1

Box Brief:
Beginning June 1st we are officially changing membership software systems to ZenPlanner. ZenPlanner not only offers a much more user friendly interface to manage your membership details but also provides WOD TRACKING!!! You can now log your workouts and PRs alongside everyone else in the gym. The app will help guide your working sets on heavy lifting days, update you on the current gym leader board and allows you to easily track your progress.

Lincoln