Athletes,

Our new evening classes have been so popular that we are adding one more! Starting next week we will have a 5:30 PM AND a 6:30 PM M-W and a 6:30 on Thursday.  Morning and Saturday classes will remain the same.

SWOD:
Cleans will always be a full squat clean unless it says Power Clean.
Clean-
3X8@60%
2X9@50%

WOD:
“Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Ring Muscle ups  (OR 7 pull-ups AND 7 dips)
10 Hang Power Cleans 135/95
*If you are scaling the Muscle-ups sub in 7 Pull-ups(or your pull-up scale) AND 7 dips*