Wednesday, April 25th 2017

Schedule note:

Hey guys.  Since Kristen and I will be a bit preoccupied this weekend with our wedding ceremony (!), there will be a couple changes to the schedule this week.  This Friday (4/28), there will be no 12:15pm class, and we will be having open gym from 4-5:30pm.  Coach Thomas will be supervising the gym but there will be no formal class structure.  If you'd like to get a lift in or a quick workout of your choosing, please feel free.  The gym will also be closed all day on Saturday (4/29).  Apologies for any inconvenience this causes any one.  


3 Rounds p/arm, alternating arms each round:

5 x Kettlebell Clean (light)

5 x Kettlebell Press

5 x Kettlebell Front Squat

Kneeling Hip Flexor Stretch x 20 sec p/leg


Movement Prep:

2 Rounds:

Band Tricep Stretch x 30 sec p/side

Band Pull-Apart x 15

Band Press x 15

Band Good Mornings x 15



Power Clean – 5 set of 3 (+5lbs from 4/21)

Strict Press – 5 Sets of 5 (+2.5-5lbs from 4/21)

Front Squat – 5 Sets of 5 (+5-10lbs from 4/21)