022021

Saturday classes will be held indoors since it is still very icy around the outdoor workout area. We’ve added a 7am Open Gym option for those with 1+ year experience in order to limit the class sizes to 14 people.

Warm-up:
10 Leg swing
5 Up/down dog
1 Wall walk up

With an empty barbell:
5 Top down deadlift
5 Muscle clean
5 Bootstrapper
5 Front squat
2 Power clean
2 Squat clean
7 Burpee
then
Spend 4 minutes building to a moderately heavy squat or power clean

Partner WOD:
26 minute AMRAP of:
5 Wallball (20/14#)
3 HSPU (PIke push-up)
1 Squat or Power Clean (185/135#, scale to load you work up to in warm-up)
P1 Completes one full round while P2 rests, then P2 completes a full round while P1 rests.
* This workout is a variation of the Hero WOD “Holleyman” honoring U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Home WOD:
26 minute AMRAP of:
5 Wallball or DB thruster
3 HSPU (PIke push-up)
1 Squat or Power Clean (185/135#, scale to load you work up to in warm-up) or 3 DB squat clean
Record time for each interval and rest the same amount of time.

Mobility:
1:00 Child’s pose
1:00 Frog
1:00 Saddle