5×10 (55%)

4 sets of:
Max Effort L-sit hold in rings (rest as needed between sets)

4sets of:
:30 Arch Body Holds
:30 Hollow Body Holds

-Modify as needed
-Rest as needed


Great job by everyone finishing up the 2017 Open!!!! This year has been fantastic and the atmosphere was electric week in and week out! We will have a few athletes that will be moving forward to the next stage of competition so we will need the energy a few more times in the upcoming weeks!

Those shirts have been earned, wear them with PRIDE!

Bench Press
3×6 (Work to a moderate weight)(concentrate on speed and position)

For time
400m Run

3 RDS of:
15 KB Swings (53/35)
25 Push ups

Cash Out:
400m Run


Great job finishing out the 2017 Open! Members can complete 17.5 if they so choose!

Reminder we will be having our end of the Open party April 2nd at the Frothy Beard at 12pm! Beers and Corn hole Tourney! All are welcome!

3 Rounds for Score:
2mins Assault Bike Calorie
rest 2mins
2mins Row for Calories
Rest 2mins
-Add Calories for Score