“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -Maya Angelou


All levels class

Strength

Front Squat

5 sets of 5 reps

@ 70%, 75%, 75%, 80%, 85%

 

Conditioning

Run 800 meters RPE=80%

21x Thrusters @ 95/65

50x Double Unders

15x Thrusters

50x Double Unders

9x Thrusters

50x Double Unders

Run 800 meters


 

Kids@Core

Single leg split squat

4×4

 

7 min amrap

3x Cleans

3x Burpees

(add 3 reps every round)

 

1 rep every round

 

-rest 4 min

 

2 rounds


 

Master’s Class

Snatch Progression

15 min work

 

Row 30 sec/ rest 30 sec

8 rounds

-then

Run 200 meters

Rest 30 seconds

4 rounds