A friendly reminder that this Saturday we will be gathering at Coach Wendi's for a little shenanigans. You are not going to want to miss out on it. We will be providing Burgers, Dogs and some drinks. If you have any questions please ask. On Saturday we will still be holding our normal classes. 

Workout of the Day:

1) Coach Led Warm-up

2) "Fight Gone Bad!"

Three rounds for total reps of:

Wall-ball, 20/14 pound ball,10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/20” box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.) Mobility/Stretching

3) Not for time complete
3 rounds of
20 V-ups
45 Second Hollow hold

4) Mobility/Stretching

Competition Programming:

1) Floor Press 5x5 using 145

2) EMOM for 8 Minutes complete
Even Minutes - 7 Push Presses using 135
Odd Minutes - 45 sec plank hold

3) 3 Rounds for time of
20 Wall Balls 30/20
20 KB Snatches (10 Each Arm) 70/53

4) Not for time complete
100m  single KB Carry in the front rack Switching arms at the turnaround AHAP
20 Ab Wheel Roll outs
100m  single KB Carry in the front rack Switching arms at the turnaround AHAP

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277