9 Min

AMRAP

3 Ring Muscle Ups (scaled 6 pull ups)

100m

9 Box Jump Over Pipe 24/20

Strength

10 Min

EMOTM

5 Push Jerk

(65-70% Push Jerk Max)

PRIMER 

10 Push Press

10 Bar Jumps

100m

10 Push Jerks

10 Bar Jumps

MIDLINE WORK 

25 Sit Ups

25 GHD Sit Ups

25 AB Wheel

50 Sec L Sit

(6min cap)

FUTURE EVENTS

September 23rd

We Back the Blue (check flyers in the gym)

What is We Back the Blue?

Our gym was invited to join the Redding Peace Officers fundraiser event called, “We Back the Blue.” There is a multitude of festivities at the Redding Elks Lodge and our gym is doing a display of fitness to help raise money. This is our gym getting together and doing 1-3 partner workouts to help promote our community and raise money for the Redding Peace Officers. The workouts are:

With a Partner

WOD 1 (10:15)

2 Rounds

50 Push Ups

20 D Ball OTS

WOD 2 (12:30)

60 KB Swings

50 Sit Ups

40 KB Front Squats

30 Burpees

WOD 3 (1:30)

200m Sandbag Run (together)

30 SB Squats

200m Sandbag Run (together)

(8min cap on all WODs)