News!
- MEGA IMPORTANT: We will be taking care of some gym maintenance throughout the weekend. Friday schedule will be early mornings only. 7:15 class has been added on the schedule. Saturday and Sunday we are officially closed. I know this is a bummer but it's a necessary evil that must occur so we can enjoy flat, even floors for another 6 months. 
- Hey y'all! We would appreciate it if you could fill out this survey regarding our gym. Last chance. These are totally anonymous. No judgement. 

Warm-Up
3 Rounds
5(1+1) Press+ Narrow Grip OHS (go as low as you can manage)
7 Strict Knee to elbow(pause at top)
9 Air Squat
then...
Power Jerk Review

Skill
Every 90 seconds for 5 Rounds
3 No foot Power jerk (3 second pause each rep)

Strength
1 Rep max power Jerk
then...
Every 90 seconds for 4 Rounds
2 Power Jerks @ 85% of 1RM

Conditioning
"Cindy" OR "Mary"
20 Minutes AMRAP
5 Pull-Up - 5 Handstand Push-Up
10 Push-Up - 10 Pistols (alternating)
15 Air Squat - 15 Pull-Up

Rules for choosing a workout: If you have never completed Cindy Rx before, need to scale Mary in any way, or have scored below 15 rounds in Cindy in your last attempt you MUST do Cindy. No debates.