LIFT

Clean 5 x 5 – 65-75-80-80-80% of your 1 Rep max.
If new work to a heavy set of 5 and work all sets from the hang.

WORKOUT

Performance
15 Min AMRAP
5 Ring Dips
10 WallBalls 20/14# to 10′
15 Sit Ups

Fitness
15 Min AMRAP
5 Dips – Dip Station is Rx
10 WallBalls 20/14# to 10/9′
15 Sit Ups

Gymnastics Workshops

Workshop #1 Thu 22 Jun 6:30-8:30pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the basics of body weight movement. This is the 1st of three workshops which will build on basic skills and move onto more advanced movements. So make sure you have your basics covered by attending Workshop #1. The Workshop will be held on Thursday June 22nd 6:30pm to 8:30pm. Cost is $20 and it is limited to 8 members.

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will build on basic skills and move onto more advanced movements. The Workshop will be held on Sat July 1st 11am to 1pm. Cost is $20 and it is limited to 8 members.

BASICS