Schedule Change
Note that as of next Monday (May 6th) our schedule will change. Please click on the Classes –> Schedule tab and look at the new schedule.
Mid-morning classes are significantly changed.
We are adding a 2:30-3:30pm weekday class.
The Saturday Unlimited Only class is now shortened to 12:00pm-1:30pm.

WOD #1 Strength – Deadlift

Basics: Practice the Deadlift and build up to a difficult set of 5.
Level 1 and 2 will perform the Romanian Deadlift versus the regular Deadlift.
Level 1 and 2: 2×10 @ 50%, then 5-5-5-5

All Levels – Endurance Alternate: Run 400m. Rest 2 minutes. Then run 1 mile for time.

WOD #2
Level 2
“Tommy V”

• 115 pound Thruster, 21 reps
• 15 ft Rope Climb, 12 ascents
• 115 pound Thruster, 15 reps
• 15 ft Rope Climb, 9 ascents
• 115 pound Thruster, 9 reps
• 15 ft Rope Climb, 6 ascents

 Level 1

• 115 pound Thruster, 21 reps
• 12 ft Wall Climb, 12 ascents
• 115 pound Thruster, 15 reps
• 12 ft Wall Climb, 9 ascents
• 115 pound Thruster, 9 reps
• 12 ft Wall Climb, 6 ascents

Basics
For time 21-15-9 reps of the following:

• Wall ball 2 fer 1s, 21 reps (M=20# / W=14#)
  (Make sure you actually do 2 fer 1’s at full-range of motion, even if this means lots of rests and breaks.)
• Pull-ups

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in a training accident in Arizona, on Feb. 13 2008.