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. 

Warm-Up
3 Rounds
20 seconds on, 10 seconds off
Hollow Hold
Ring Hold (top of ring dip)
Chin Over bar Hold

Extra Warm
10 minutes to play: 
Freestanding Handstand Hold

*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 overhead pressed 85lbs for 3 and has been going off of that weight. She will now be using 90 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! 

Strength
E2MOM for 5 Rounds: Overhead Press
1: 65% x 5 reps
2: 75% x 5 reps
3: 85% x 5 or more reps
4: Rest
5: 15-20% (each hand) Arnold press x 30

Conditioning
For time: 
Row 1500 meters
then
4 Rounds
10 Handstand Push-Ups
12 Toes to bar
14 Russian Swings (32/24kg)

Accessory
3x15 Reverse Fly (use 5/10lb plates)