16.3 is behind us.........16.4 is only 4 days away!

16.3 is in our rearview mirror!

By FAR the most electric test yet! The energy at the box was through the roof at every class while everyone gave their ALL!!! CONGRATS to everyone who achieved their first bar muscle up and CONGRATS to those of you who tried your asses off! 


SO FRICKEN PROUD of everyone who NEVER GAVE UP during those 7 minutes!!! 


At our post OPEN BBQ on Saturday, March 26th (more details here), we will be discussing the OPEN, your experience, your triumphs, your frustrations, and your goals moving forward. 


If you value your Fitness Progression, you have already started a log to record your feelings and results of each OPEN workout (and every workout, everyday of the year, if you're really serious). What are your new goals? What were your weaknesses? What were your strengths? What would you do differently? .......etc. 
If you have not started recording this info, and would like to walk away from the 2016 OPEN with a plan on how to move forward during your next training season, start one ASAP! 


Only 5 days til we find out what 16.4 will have in store for us!!!!

Make it a great week of Fitness friends!! 

A. 3x8/side; half kneeling SA DB press @31X1 tempo
*rest 2min b/w

B. 4min AMRAP:
-7 db thrusters
-7 box step ups

*rest/walk 3min

4min AMRAP:
-8 russian kb swings
-8 wall balls

C. 15min cooldown

A. 15min kipping hspu skill work

B. 4min AMRAP:
-7 thrusters (95/68)
-7 box jumps (24/20)

*rest/walk 3min

4min AMRAP:
-8 russian kb swings (53/35)
-8 wall balls

C. 15min cooldown