New News:
Starting this Saturday: Classes will be 9:30 and 10:30. Rules still apply to signing up for class. If there is overflow you will be asked to wait until 10:30. 

400 Meter run
Every 75 seconds for 6 Rounds
4 Gymnastic Ring Row
6 Push-Up
8 Abmat Sit-Ups

Extra Warm
5 Rounds per partner, alternating
25 seconds on, 10 seconds off

*A new mini cycle begins! To continue progress within the next weeks we will be adding weight to your existing training maxes. Each of the presses will receive a 5 pound increase and the squat and deadlift will receive 10. Example: Susie bench pressed 105lbs for 3 and has been going off of that weight. She will now be using 110 pounds and finding all of her percentages off of that. If you did not complete 2 or more of the 3 weeks of a lift, do not add weight. If you failed any of the maxes(not hit minimum goal) do not add weight. The order of the lifts in the week have changed and we have changed the accessory work for the next 3 weeks. Let's get to it! 

E2MOM for 5 Rounds
1: 65% x 5 reps
2: 75% x 5 reps
3: 85% x 5 or more reps
4: Rest
5: Pistol Bench press @ 15-20% (each hand) x30 Reps

40 Hand Release Push-up buy in
4 rounds
15 push press(95/65)
15 ball slams
40 Hand release push-up cash out

3x21s: Bicep Curls