ATTENTION ON-RAMP PARTICIPANTS!!!  DUE TO THE HOLIDAY ON MONDAY THE ON-RAMP CLASS WILL BE MOVED TO TUESDAY AT THE SAME TIME.  SORRY FOR ANY INCONVENIENCE.  THE GYM WILL STILL BE OPEN DURING REGULAR BUSINESS HOURS FOR ALL OTHER MEMBERS.

Starting today, we are changing up the programming. We are going to suspend the 5-3-1 strength program until the end of the summer. Instead we are going to start some endurance type training as well as some other interesting wods. We will still incorporate a lot of strength and lifting into the daily wods but we feel it’s necessary to change things up every so often. You will start seeing double wod days, some extra running and endurance / conditioning work too.

One thing we ask, is for your feedback on the past 8 months of the 5-3-1 program. Tell us if you liked it, disliked it, how it worked or didn’t work for you. Did you set any new pr’s? Please leave comments below. Be honest. Let us learn from you.

WOD 1
For time:
21-15-9
95lb Thrusters
2 for 1 Wall Balls, 20lb
Burpees

A 2 FOR 1 wall ball shot is a regular wall ball but when the ball is in the air you are doing another squat as well.

Wod #2
The 100m repeat
All out sprint 100m. Once finished turn around and walk or light jog back to start. As soon as you hit the start, turn around and sprint again.
Repeat 5-10 times based on your conditioning. You want to try and beat each run.

COMP TEAM: Both WODs ..Scale up weight on 1st.