ANNOUNCEMENT:  The 11AM class time is going to an “Open Gym” format moving forward.  The class will still be at 11:00, but it will not be a formal “Coach Lead” class.  You will still be doing the posted WOD for the day, but you will be on your own to warm up and get prepared for the workout.  Having said that, the 11AM class is attended by several of our prior and/or current Coaches, so the class will loosely be lead by them, which will include some guidance through warm-up, answering questions about the WOD,  getting the clock started, and making sure the class ends on time.  As always, there will be no outside programming permitted.  We are keeping this class time to allow the mid day athletes the option of attending this class if it fits within their schedule.   The noon class time will continue to be a formal class session.  All other classes and class times remain unchanged.  

Complete For Time

800/1200 Meter Run

50 Burpee Box Up & Over (24″/20″)

50 DB Clean & Jerk (50/35)

800/1200 Meter Run

25 Minute Time Cap

Today’s WOD is one that we want to keep a consistent pace and grind through the movements.  These will be two very different runs if you are doing the 1200 Meter runs as the second run will be in the opposite direction as the first run.  For the DB clean and jerks, these will be from the hang position and can be broken up in any way you want as long as they are evenly split between left and right arm.   Whatever is left in the tank should be used on that final run.