4.12.21 Workout of the Day

2021 Fittest of the Coast crew

2021 Spring League
Our 2021 Spring League 4-week all-inclusive Friday Night Lights fitness competition registration is open. The first 160 athletes are in. Please sign up on gym whiteboard or on our members-only page as this event will fill up very quick.

Birthdays
Happy Birthday Dennis & Katie.
Happy belated Birthday Rod F. & Steven P.

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
1. Tempo Front Squat
On the every 2:00’x 5
3 tempo Front squats
3s down, 3s hold, 3s stand

2. Conditioning, “Acid Reflux”
5 RFT
15 C2B
12/9 calorie bike
9 Thrusters (95/65)

Interval
For Time
800 m run
10 burpees
10 single DB box step ups (50/35)
10-20-30-40-50 Hang DB C&J
800 m run

-For both workouts, machine substitutes will be listed on the whiteboards.-