We will be ending classes 10 minutes early to give the coaches time to clean and athletes time to clean up after themselves. As athletes you can also help by-
1) Staying home if you are sick
2) Washing hands before and after working out
3) Wiping down everything that you touched for class
4) Show your love with Air Bumps and Finger Pistols
Guys and Girls Night is BACK! Friday March 27th at 5:30pm. Guys are heading to Federal Hill and Girls are heading to Harbor East! Drinks will be provided
Harbor East’s next barbell cycle kicks off April 6th! Check the blog for details and the link.
Skill
With an empty bar or very light weight
7 EMOM
3 Hang Muscle Snatch
2 Snatch balance
1 Overhead Squat
Metcon
1,000 M Bike
25 KB Swings
15 Squats
Rest 1 minute
750 M Bike
25 KB Swings
15 Squats
Rest 1 minute
500 M Bike
25 KB Swings
15 Squats
22 min Cap
Fitness: (75/55) (front squats) Take 100M off each bike
Performance: (95/65) (overhead squat)
Open: 115/75) (overhead squat)
Athletes: Today should be a fun one! It has been a while since we did the double Russian kb swing. The bike should be a sprint. Choose a load on the squats that takes you about 2-3 sets to complete.
