05/02/11 – Monday Squats – 12pm Class Moved to 11am!

12pm class moved to 11am!  Sorry for the late notice.

Fundamentals – We will be starting a new Fundamentals group tomorrow, Tuesday, 05/03 @ 6:45pm. The class will run for 4 weeks meeting on Tuesday and Thursday nights. If you know anyone who is interested, please have them contact [email protected]

Today’s Recipe – Sausage and Eggs Breakfast Bites – Mark’s Daily Apple

Today’s Links –


Hey Peter, what's Happening?
Way to really activate the posterior chain Erin! (true statement, but said sarcastically)

Schedule –

  • Mobility Warm Up
  • Back Squat – 3-3-3-3-3 @ 85-90% of your 1RM. You can stay at the same weight across or increase the load and go for a new 3RM.
  • WOD – 21-15-9 reps for time of
    • Right Arm Kettlebell Swing
    • Left Arm Kettlebell Swing
    • Burpees
  • 3 sets Max Effort L-Hold OR at least 90 seconds cumulative
  • Stretch