Class Schedule
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Wednesday – 3/14/18

2018 OPEN Announcements!

  • Anyone that is NOT planning on doing 18.4 this Saturday please email by tonight (Wednesday).
  • And yes, we are still accepting judges :)


Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
Theraband Squats holding MB @5511 x 8 reps
8min to warm-up movements below

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps w/ pause at top and bottom
Station 2 – Unbroken Wall ball Shots x 20 reps (choose heaviest ball you can handle)
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

B. For time:
Calorie Row/Bike/ski erg
Kettlebell Swings (53/35)