Knees weak arms are heavy there’s vomit on his sweater already mom’s spaghetti.


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

Every :45 x 6:00
4 burpee over bar
6 deadlifts 185/125

2x through

2:30 clock
200 m run
8 hang power clean 155/105
Remaining time: Max Effort Muscle-Up/Chest-to-bar/pull-up/ring row (choose by skill level)
(:45)

2:30 clock
15/12 cal bike
8 shoulder-to-overhead 155/105

Remaining time: Max Effort Muscle-Up/Chest-to-bar/pull-up/ring row (choose by skill level of athlete)(:45)

score is reps of muscle-ups, etc…


Athlete’s WOD

Front Squat Waves (on the 3 minute)
80%/3
85%/1
80%/3
88%/1
80%/3
91%/1

5 Rounds:
Max Reps Strict Press (~2/3 body weight)
Max Unbroken Pull Ups
(3:00 rest between rounds)
*adjust strict press weight so 1st round is 10-15 reps

For Time:
50 DB Snatches (50/35)
*Every Minute, including 0:00 – 8 sit ups