MetCon Monday

5 Rope Climbs 15/12

75 Thrusters 75/55

50/35 Ring Dips

5 Rope Climbs

50 Overhead Squats

75 Sit Ups (touch front of laces, knees apart)

5 Rope Climbs

PRIMER

10 Sit Ups

8 Thrusters

5 Ring Dips

1 Rope Climb

Movement Prep

10 Strict Press

10 Strict High Pulls

10 OHS

Smash with a bar

Shoulder

Trap

Note

28min cap

Please use unbreakable weights if you want to drop from above your head

 

FUTURE EVENTS

September 23rd, 10-12

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 from 10-12 and are:

With a Partner

WOD 1

2 Rounds

50 Push Ups

20 D Ball OTS

WOD 2

60 KB Swings

50 Sit Ups

40 KB Front Squats

30 Burpees

WOD 3

200m Sandbag Run (together)

30 SB Squats

200m Sandbag Run (together)

(8min cap on all WODs)