Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30am ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 5 Check SugarWOD for workout
Accessory 3 sets: A1. 5/5 single arm DB Snatch A2. 10/10 single arm DB RDL A3. 15-20 weighted sit-ups Conditioning Complete for time: 10 Clean & Jerks (135#/93#) 15 C2B Pull-ups 50 Double Unders 15 C2B Pull-ups 10 Clean & Jerks Rest 5 minutes and repeat for time again
Congratulations to Gary Barney on earning Athlete of the Month for January! Gary has been at C3 for a little over a year now. Since starting, Gary has lost about 45 pounds and is in the best shape of his adult life. He turned 54 years old on New Years Day, and as Gary put …
Strength Every 2 minutes for 5 sets: Push Press x 7 Walking Lunges w/ Db’s or Kb’s x 20 (10/10) Conditioning 4 rounds for Max Reps 1 Minute Max Calorie Row 1 Minute Max Thrusters (95#/63#) 1 Minute Max Toes-2-Bar 1 Minute Rest
Strength 8 x 3 Clean & Jerk @ 75% – every :90 Conditioning Complete reps of 15-12-9 of: Box Jumps (24″/20″) Burpees Then immediately completes reps of 15-12-9 of: Deadlifts (225#/153#) Handstand Push-ups
