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Thursday 5/9

Body Armor 3 Giant Sets: Max Dumbbell Bench Press (70's/50's) 12 Chest Supported Rows Dumbbell Rows 12 Lateral Box Step-Ups (6/side) Rest 2:00 between.


Midline Alternating Tabata (:20s/:10s) x 8 (per movement) AbMat Sit-Ups Hollow Rocks


Skill Work/ Mobility Remaining class time will be used for skill work or mobility needed



Shout out to 2 of our 6am staples! Kristen & Amanda Amanda came to us after moving here from Olympia looking for a new CF gym to call home...3 years later she's still going strong A year later Kristen decided to join boot camp and now she is doing CrossFit 4 days a week! Keep it up ladies!

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Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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