Don’t forget everyone, the March On Ramp starts today AND Its Bring a friend day TOMORROW! Bring everyone and their mothers to check out the new space!

Strength

Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

Wod

50 Bar over Burpees as fast as possible

Hey everyone! Its Skill Development time with Caitlin! She will be running a class on Sundays to get some of your skills honed in for the open! See details below. So now you have Thursdays for skill work during the open AND Sundays. You have NO excuses!

Skill Development Class–12:00 on Sundays. The class will focus on breaking down and developing skills that could use some more work than solely during workouts. We will work on efficiency of common movements (push ups, burpees, pull ups, box jumps, etc), as well as practice movements geared towards more complex skills (hspu, muscle ups, etc). This will be a good active recovery type day and also be beneficial for various open movements that might come up.

CJ doing pull ups for the first time! Looking smooth too

Sheehan doing 10 consecutive handstand push ups!

Thanks for the link Robb! Rocky Montage Workout

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