Thursday, May 23

No morning Make-Up or Yoga today.  We will be having an afternoon Make-Up though at 4:30pm, so if you missed a class this week come down and see us!

Wednesday, May 22

EMERGE

Strength-

2x5 Shoulder Press

Conditioning-

3 Rounds for time of:
Run 400 meters
20 Air Squats
Rest 90-120 seconds


EVOLVE

Strength-

2x5 Backsquat

Conditioning-

3 Rounds, each for total reps of:
1 Minute max-rep Push Press (75/55) 
1 Minute max-rep Double-Unders
1 Minute Rest 

Tuesday, May 21

EMERGE

3 Rounds for time of:
10 Front Squats (75/55)
10 Burpees
10 Pullups

EVOLVE

5 Rounds of:
4 Power Cleans (165/105)
Rest 30 seconds
8 Chest-to-bar Pullups
Rest 30 seconds
10 Bar-Facing Burpees

Rest 3-4 Minutes between rounds 

Monday, May 20

EMERGE/EVOLVE

2-K Row for time 

Saturday, May 18

Today we will be meeting at the dirt track off the Kim Williams Trail between Orange St. and the University where Alpine Physical Therapy is holding a Running Drills Session.  They will be teaching running drills to help you be stronger and more efficent with your running by improving form, flexibilty and strength.  Meeting time is our regular 8:30.  And there might be a time trial at the end...... so come prepared to run. 

Friday, May 17

Tomorrow, Saturday the 18th, we will be meeting at the dirt track off the Kim Williams Trail between Orange St. and the University where Alpine Physical Therapy is holding a class on Maximizing Running Performance with Drills.  They will be teaching running drills to help you be stronger and more efficent with your running by improving form, flexibilty and strength.  Meeting time is our regular 8:30am.  And there might be a time trial at the end...... so come prepared to run. 


EMERGE

Strength-
12 Minutes to build to a moderate Hang Power Clean

Conditioning-
3 Rounds for time of:
4 Hang Power Cleans 
6 Pullups
10 Bar-Facing Burpees


EVOLVE

Strength-
12 Minutes to build to a heavy single Power Clean

Conditioning-
3 Rounds for time of:
8 Power Cleans (135/95)
15 Bar-Facing Burpess

Thursday, May 16

Make-Up Class (4:30 only, no morning session) and Yoga with Maer at 3:30pm