It looks as if there are still a few people who need to submit there weights and measurements for the challenge. If you would like one of us from the gym to take your measurements just let us know and we will make time for it.

General Programming:

1) Coach led Warm-up


2) 2 Rounds for time of

500m row

25 KB swings (russian) 70/53

50 walking lunges

25 KB swings (russian) 70/53

500m Row


3) Mobility/Stretching


Competition Programming:

1) C&J  1x2@ 70%, 1x2@ 75% 4x2@ 80%, 2X1@ 85%, 2x1@ 90% 1x2@ 80%  of 1RM Clean and Jerk


2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.


3) 4xME set of MU then 4x4 with a 1:00 rest between sets


4) 4 Rounds for time of

15 Burpees

20 Calorie cycle

5 Deadlifts at 70% of your 1RM

Rest 1:1


5) Mobility/stretching


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720 SE Pioneer Way Oak Harbor Wa 98277