Reminders: Today marks the restart of our Powerlifting Supplemental Classes at 8:30am.  This is ONLY for those who signed up for Coach Lonnie’s PL classes this month and those who have Supplemental Individual Programming for Powerlifting.  This is NOT an Open Gym time nor is it a time for Supplemental Individual Programming for Met-Con or Weightlifting.  Coach Lonnie has opened up this time for her powerlifting squad ONLY.

Sport & Performance

1.2 split jerk work to a heavy double in 15 min.

2.2 pos.(knee, floor) power clean work to challenging in 10 min.

for time:

-7 bar muscle ups

-14 burpees

-21 cal. row/bike/ski

-28 wall ball

-21 cal. row/bike/ski

-14 burpees

-7 bar muscle ups


1.power clean + split jerk work to a heavy 2 (PC + SJ, PC + SJ) in 15 min.

2.front squat 5-5-5-5 work to a heavy 5 in 10 min.

AMRAP in 10 min. of:

-7 hand release pushups

-14 hang power clean #95m #65f

-21 deadlift #95m #65f

post rounds and reps to comments


We hope you enjoy the calories as much as Coach Tom enjoyed his birthday yesterday!


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