So, as you know, we have the Regionals this weekend in Santa Rosa.  With that said, we will be very short staffed at the gym.  Follow the schedule for classes, there will be no Open Gym on Friday and Saturday and Sunday will be closed altogether.  Monday is Memorial Day, with that we will only have Open gym and no classes, again follow the schedule for times.  You can do whatever you’d like, but we will have “Murph” posted for people to knock out.  If you plan on showing up on Monday, bring a weight vest or flak jacket.

Happy Training, hope to see you guys in Santa Rosa!!!!

Technical:

7 x 1 3 Position Snatch

Metabolic:

Complete 400 total reps of the following movements.

Minimum Requirements:

*50 Reps/Movement

*Run 6 250m (broken up as needed

Sit-Ups

Box Jumps

DB Snatch (50/35)

Ball Slams

Technical:

5×3 Snatch Balance

Metabolic:

4 RFT:

5 Hang Power Snatch (135/95)

10 Pull Ups

15 Push Ups

Stabilization:

50 Handstand Shoulder Taps

Technical:

5×3 Touch and Go Power Snatch

Metabolic:

5 Rounds:

10 K.B. Snatch

30 Double Unders

10 Alternating Pistols

Stabilization:

100 Seated Twists

Technical:

Max Back Squat

Metabolic:

5 RFT:

30 Wall Balls

400m Run

Stabilization:

100 Partner MB Sit-Ups

Happy Birthday to Michelle, who does so much for all of us and the gym!!!!

Technical:

Max Behind the Head Split Jerk

Metabolic:

30 Burpee over Bar (buy-in)

Then:

3 RFT:

10 Box Jump Overs (24″/20″)

3 Cleans @ 80% 1RM

10 Chest to Bar Pull Ups

3 Cleans

Stabilization:

50 Ring Dips

Open gym on Saturday will not start until 12:30pm! Thank you

Technical:
5 x 2 Thrusters

Metabolic:

Teams of 4 will do a 20 min AMRAP of:

60 Ball Slams (20/15)

60 Group Hot Potato

*If ball or feet touch ground, take 10 reps away

60 Ball tosses over Pull-Up Bar

*Other two people hold Push-Up Position

400m Group Run

Technical:
Max Clean (anyhow)

Metabolic:
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull Ups

Stabilization:
50 Pistol Squats

Proshop:

A couple of you guys, Scott M. and Jeff W., were asking recently about the Under Armour Core Shorts Pro… Instead of them coming in July, they came yesterday!! We have them at our Rocklin location.  For those of you that do not know what I’m talking about… It’s a hyper compression short that aides very well in a deep squat with the springiness of getting up.  It of course has the characteristics of a compression garment as well, only better.

We also just received our Regionals shirts.  Match the team and wear the same stuff to help show your support.  They are Reebok shirts and ONLY $35!!! Probably the cheapest item of Reebok, can’t pass it up folks.