Friday April 14 (Good Friday)

April 13th, 2017

So they took Jesus away. Carrying the cross by himself, he went to the place called Place of the Skull (in Hebrew, Golgotha). There they nailed him to the cross. Two others were crucified with him, one on either side, with Jesus between them. – John 19:16-18 NLT



Today our last class is the 4:30pm class. No 5:30pm or 6:30pm classes.

We’ve added another kids’ class on Fridays at 4:30pm. We will have that class today!

Strength / Skillwork

Bar Muscle-ups
1 or 2 Max Attempts
Don’t tear. Don’t chicken-wing. Use bands instead to avoid doing a chicken-wing.


Speed Intervals :10 On / :20 Off, 8x Through with Alternating stations

  • Hang Snatch
  • Sprints
  • Push-ups
  • Lunge Jumps (1-Ct)

(No Extra Rest. Switch quickly.)

Rx: 65/45# BB, 20/14# MB
Mark off a coned area across 3 beams for Sprints. Place a cone and duct tape (in case a cone is kicked) halfway between each beam. Each beam and cone counts as 1 rep, 4 reps down 4 reps back.


4 Rounds, For Time:

  • Run 400m
  • 20 Lunges
  • 16 DB Snatch 30/20#
  • 12 Ball Slams 30/20#