Hope you all had a productive yet fun weekend. We cant wait to see you in the box this week!

Monday:  Getting your fitness in the first day of the work week will set you up for success the remaining days of the week so get in first thing Monday! We will spend 10 minutes building up to a heavy single rep thruster from the ground to start. Then we have a 2 round wod with thrusters, box jumps and bar muscle ups.

Tuesday: This week we are changing this up for our Back squat. First its on a Tuesday and second we are speeding up the descent  and removing the pause in the bottom. This should feel more like a natural back squat. The focus on this new format will be control the bar in the descent versus plummeting to the bottom.  After we squat heavy we will lighten things up for a quick 5 minute amrap of wall ball shots and double unders.

Wednesday: This one looks like a fun one! Its a for time triplet with running, toes to bar and squat snatch, then we will finish up class with a quick EMOM focused on strengthening our handstand positions.

Thursday: This day of the week we tend to work some conditioning and odd object movements. This week is no exception, a combo of farmer carries and front rack lunges will do the trick. We will finish class with some accessory work for our midline and shoulders.

Friday: We going to do double time to end the work week! Two 10 min amraps with a short break between them. Each amrap is modeled after some classic crossfit combinations. Low reps and heavy weights should get that work week aggression out and prepare us for the weekend!

Saturday: This weekend is a big weekend for us! We have our second annual Marathon Row. This year Jimbo will be tackling the 42,195 meters on his own while the rest of us will support him through his row by rowing the same distance but as a team. Afterward we will replenish with some good eats and come together as a community.

Sunday:  We recover! No class!