WOD
1st
Squat 3-3-3(or more)
Set 1: 70%
Set 2: 80%
Set 3: 90%

2nd
AMRAP in 15min of:
5 Front Squats, 135lb***
7 Burpees
9 24” Box Jumps
***Front Squat sets will begin from the floor and cleaned to the rack position.

FEELING CROWDED??

We know that the classes have started to become crowded espaecially during the hours of 5pm and 6pm.  We appreciate everyones patience as we work on fixing the problem.  As you all know we are working on a new facility so we hope to be in the new place very soon which will alleviate any overcrowding.

We hope everyone can work together to make each workout a little less crowded by taking a few steps.  First off we have doubled our staff in the evenings and have also reviewed our programming to ensure that our workouts are able to meet each persons demands while not waiting for equipment.  There are also a few things we ask of the members:

1.  Please be on time for class. The class schedule will be strictly enforced over the next month so that the trainers may properly schedule each workout.

2.  Please respect those people already in class. If you show up early or stay late to warm-up or strectch please remember that others are working out and need the floor space.

3.  Come prepared for your workout. Specifically the Wendler program.  We have posted a Wendler spreadsheet on the website which allows you to punch in your training load and know the weights you are required to lift for the whole 4-week cycle.  Please take a minute to do this and bring your sheet in each month.  You should already know what weights you should be lifting.  The Wendler program is not designed to be a 20 min workout in itself.  You should only be resting for a min to a min and a half between sets.  All together you should complete this portion of the WOD in under 10 min.

4.  Finally know your limits. Do not choose a skill level outside your ability causing the workout to take longer than is prescribed.  If you are unsure of what weight you should use or how long a workout should take please speak to a trainer.

Again we thank everyone for their patience as we transition to our new facility.  We hope that your short time of overcrowding will pay off once you see the new place.  If you have any concerns please speak to a trainer or email Tim Segur.