News
- You may have noticed that there has been nothing in the refrigerator this week. One might assume that it’s just Justin being lazy(valid) BUT it is a casual observation that there might be a lack of paying for items in the fridge. We will chalk it up to “forgetfulness” or “Justin not being able to count”(also valid) and everything will be restocked come Monday. In the meantime, please feel free to square up any forgotten debts.
- Mom once said “If you’re early, you’re on time and if you’re on time you’re late.” Along those lines, if you’re ACTUALLY late, you’re fucking up and also:
A: Missing the warm-up which keeps you safe for exercise
2: Slowing the class flow down so we are in a never-ending cycle of lateness for the entire morning/afternoon.
3: Missing pieces of information that might also keep you safe or make you better
D: Disregarding the time of your classmates and coach.
5: Elevating the blood pressure of your coach.
Life happens and we’re not perfect. If you are going to be late, and its by more than 4 minutes, we ask you to consider coming to another class(so that we don’t suggest it to you once you get here). If you can’t swing another class or it’s the last one of the day, remember that you’re potentially walking into a room full of angry people who will likely corroborate alibis for each other in regards to your whereabouts. PS: showing up 1 minute before class when you have to change, take a shit, finish a phone call, go back outside to put quarters in the meeter, is not being on time.

Warm-Up
3 Rounds
20 Overhead Sit-up (pick an object that allows you full lockout overhead at the top of your sit-up)
15 Bro Air Squats (parallel only. Round 2: small jump, Round 3: big jump)
ME Strict CTB Pull-Up (sub x2 Cross strap Ring Row)
then…
Split Jerk Warm-Up

Strength
15 Minutes to work up to
Split Jerk 2 Rep Max
then…
E2MOM for 5 Rounds
2 Split Jerk @ 90% of 2RM

Conditioning
12 Minute AMRAP
10 Push Press (135/95)
200m Run
10 Toes to bar