Kyle mirin his man crush. I’m mirin too baby. “mirin” = “admiring”


News

Track Town Smack Down is February 10th. The link to sign up is: http://nwfitgames.com/track-town-smackdown-2018/
So get a team and get ready to smack some fools.

9am Strength on Saturday is now SWEAT Class. Super fun high intensity workout meant to make you sweat…a lot. Come get it gurl.

Workout

Back Squat 4 x 10 ~50-65% depending on athlete feels
(1:30) between sets strict rest on this portion

12:00 Clock
Complete in any order preference of athlete:
6 bear crawl length 40’ ( skilled athletes hs walk )
6 walking lunge length 40’

remaining time: AMRAP of:
12 kb swing 53/35 russian style
15 single arm kb push press
18 box jump over 15”/12”

score is rounds and reps of amrap


Athlete’s WOD

5 rounds
1:30 Row
0:30 Max Reps HSPU
*Goal is ~20 calories per Row

On a running clock…
400m Run
21 Toes to Bar
15 Thrusters (95/65)

@6:00…
400m Run
15 Toes to Bar
12 Thrusters (115/85)

@12:00…
400m Run
9 Toes to Bar
9 Thrusters (135/95)