This Saturday 4/28 we Support a quality CrossFit program that works with Autistic Children and their

B)Monday 

Romanian Deadlifts

5-5-5-5-5

C) Maribel's Birthday Wod

11min AMRAP

57 Push Ups (Murph Standards Chest to Ground)

18 DeadLift

57 Sit Ups

18/14 Cal Row or Bike

Tuesday

Front Squat Complex, work to a heavy of the following.

1 Pause Front Squat (2-3sec pause)

1-2 Regular Front Squats

C)Battle Ground Wod 4

Partner Wod 7 Min Cap

3x

30 Hang Power Cleans 115/75 (Must switch after a max of 15 reps)

20 Pull Ups (Must Switch after a Max of 10 Pull Ups)

Wednesday  

Shoulder to Over head 

(Class Instruction will focus on Press and Push Press, adv athletes may go any shoulder to OH or Variation/Mixed of their choice for sets of 5 e.g. press, 2 push presses, 1 push jerl, 1 split jerk)

5-5-5-5-5

KB Bent Over Row

5-5-5-5-5

C)Team of 2, AMRAP20

50/35 Cal Row

50 Burpees

400m Run Together

50 KB Swing 53/35 (Russian)

Thursday  

B) Focus on OH Squat Mobility, Technique and working up to Wod Weight.

C)"Nancy"

5x

400m Run

15 OH Squats 95/65

Friday 

Bench Press 

10-5-5-5-5-5

Hammer Curls

5x8-15 Reps e/arm

EMOM14

odd: :15sec HS Hold, :15 L-Hang

even: Max Med Ball Cleans 20/14

(score is lowest set of med ball cleans)

Saturday 

Gym is Closed in Support of #train4autism come support our Competitors and a very worthy cause.

Sunday 

Gym Closed 

(Coach Logan will be coaching his Wife Hannah at Waxman's Gym in Hawthorne Come and Support Hannah in her first Weight Lifting Comp)