170510 ~ When 1 Becomes 2!

 The cancellation window for classes is now INCREASED from 1 hour to 2 HOURS prior to the start of class. This will allow waitlist members to receive an earlier notification that they are now in class - 1 hour notice has been a challenge for many people to make it in on time.

 Classes have been filling up quickly! To ensure you get your workout in, we strongly encourage that you reserve your spot as early as possible for the time slot you prefer. As well, it is equally important to ensure you remove yourself from a class in order to free up a spot so an athlete on the waitlist can be bumped in. 

 We understand emergencies, work, or just life happens and you may not be able to make it to class and the window for cancelling has closed. Please call, email, or message Zach or Baz to let us know and we can remove you from the list.

 Thank you in advance for your understanding!

Strength:

Hang Clean

EMOM x 10 min

From Top of Knee

Clean Pull + Hang Clean

 Start @ 50% and increase weight each round if possible.

Conditioning:

Meet Me in the Middle!

With a 15 min Running Clock complete:

In Teams Of 2 Complete:

3 rnds

400m Sled Pull (135/95#)

400m DB/KB Farmer Carry (50/35#)

**Each partner will go in opposite directions. Every time they cross paths, they exchange movements….complete 3 exchanges and come inside.

With Remaining Time:

AMRAP

Clean & Jerk + Rope Climb Ladder.

1 C&J (135/95#) + 1 Rope Climb

2 C& J + 1 Rope Climb

3 C&J + 1 Rope Climb etc..

**Partner must complete all C&J + Rope Climb before tagging out**

Cash Out:

3 Rounds

For Quality not time

8-12 Strict Ring Dips

10 Shoot Throughs

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