Wednesday & Thursday: March 25 & 26

Wednesday & Thursday: March 25 & 26

Wednesday & Thursday: March 25 & 26

-Progenex is IN tonight from 4pm – 8pm [ish] at the box!

Come try some new samples of their awesome flavors and order the exact protein you want to stay healthy & recover for your next training sessions.

We’ll only be doing a Pre-Order this go-around…we’ve been finding everyone’s able to get exactly what they want this way! If you’re unable to attend we have a sign up sheet next to the whiteboard!

-And now for an awesome video from our own Chris VanLoon aka CVL on last week’s Friday Night Lights!


Wednesday’s Training: 


A. Back Squat; 3 2 1 3 2 1;
wave loading not to max

B. Aerobic [15 min cap]
For time;
800m run
15x Wall Ball
50x Double Unders

400m run
20x Wall Ball
50x Double Unders

200m run
25x Wall Ball
50x Double Unders

Fusion: 730am + 630pm
3 sets of 3 min periods – 9 sets total
each station 3x rotate after each [not all 3 in a row]
rest remaining time each set;
1. Row 250m+
20x KB Swings
[25x advanced]

2. Run 200m +
20x Wall Ball
25 Wall Ball [advanced]

3. 100x Jump Rope Passes [any way]
20x Burpees
25x Burpees [advanced]


And coming Thursday

Fitness Only: 6:30pm

Skill: Deadlift; 4×5; 2020 working up to heavy set of 5 reps

WOD: 12 min AMRAP

200m run

10x KB Swings

10x Striders [5x each leg – jumping lunges/lunges]

10x Sit Ups

Fitness/Performance/Sport [no 4:30 class for the final week]


A1. Handstand Hold x30 sec cumulative

A2. GHD Sit Up x10-12 reps

A3. Hollow Rock x10-12

B. 15 min AMRAP;

Row 350m

rest 1:1

Run 200m

rest 1:1