Saturday May 6

May 5th, 2017

Specialty Classes

Family WOW Class @ 10am-11am. This is our class for all ages. 5-7 must have parent participate. 8-13 with or without parent present. 14+ with or without kids or younger siblings. It’s a fun class!

Family WOW! WOD

Circle of Fun – Place colored dots in one large circle. Use one or both sets, depending on number of athletes.
Each athlete will start on a colored dot of their choice.

EMOTM for 20 minutes – Roll a die and have everyone move that number of dots clockwise. Each athlete does the exercise corresponding to their color. Each athlete has 40 seconds to complete their assigned exercise. You get a point for every time you completed the required exercises in the 40 second time limit.

Red – 10 Burpees
Orange – 15 Box Jumps Adults & Teens  24/20″ Kids 12″-18″
Yellow – 15 KBS SDHP Adults – 70/55# Teens 45/30 Kids – 20# or less
Green – 20 Leg Lifts
Blue – 20 Russian KBS Adults – 55/35# Teens – 20/15# Kids – 15# or less
Green – Athlete’s choice. Pick any of the other ones.


Strength / Skillwork

Front Squat
Warm-up with 1×10, 1×8, 1×6 DB Bent over Flyes


5 Rounds of :30 Intervals:
Goblet Squat
KB Sumo Deadlift High Pull
Ring Rows
Russian KB Swings
Walking Lunges
Rest 1:00 (2 Intervals)

Rx+: 55/35# KB, Ring rows with feet forward
Rx: 35/25# KB, Ring Rows with feet in the middle
Scale weight as needed.