Stallions
1. Back Squat 3 x 3 @ 20X2 – Tough Load Across*
Rest 3 minutes between sets.
2. 3 Rounds of Functional Bodybuilding:
8-10/side Front Rack Lunges – Moderate Load Across
8-10 Barbell Z-Press – Moderate Load Across – Controlled Tempo
3. Post WOD (Optional):
20-30 Minute EASY AMRAP:
400m Row
400m Jog
400m Ski
*Tempo rx: Start by standing tall for :2s, lower with control for :2s, no pause in bottom, stand fast.
Colts
1. Back Squat 3 x 3 @ 20X2 – Tough Load Across*
Rest 3 minutes between sets.
2. 3 Rounds of Functional Bodybuilding:
8-10/side Front Rack Lunges – Moderate Load Across
8-10 Barbell Z-Press – Moderate Load Across – Controlled Tempo
3. Post WOD (Optional):
20-30 Minute EASY AMRAP:
400m Row
400m Jog
400m Ski
*Tempo rx: Start by standing tall for :2s, lower with control for :2s, no pause in bottom, stand fast.
Mustangs
1. Back Squat 3 x 3 @ 20X2 – Light to Moderate Load Across*
Rest 3 minutes between sets.
2. 3 Rounds of Functional Bodybuilding:
8-10/side Front Rack Lunges – Light to Moderate Load Across
8-10 Barbell Z-Press – Light to Moderate Load Across – Controlled Tempo
3. Post WOD (Optional):
20-30 Minute EASY AMRAP:
400m Row
400m Jog
400m Ski
*Tempo rx: Start by standing tall for :2s, lower with control for :2s, no pause in bottom, stand fast.
Save the Dates:
Monday, May 31st: Memorial Day Murph* Social & Modified Schedule:
We will run the following modified schedule for Memorial Day:
6:30am Class (Capped at 22)
8:00am Class (Capped at 22)
9:30am Class – No cap.
Social Gathering to follow! Please BYOB, a side dish, and come prepared to hang from 11am-1pm!
*Murph details here: https://www.crossfit.com/workout/2005/08/18#/comments
Saturday, June 26th: SUMMER SLAM! Partner In-House Competition!
-This will be a co-ed partner competition! M/F teams, Stallions & Colts divisions!
-3 events & 1 floater workout!
-Shirts will be available for purchase! (More details coming on swag)!
-Comp registration will close on Saturday, June 19th!
SIGN UP TODAY: Snag your partner and sign up in open gym!
