ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

S/S/S:

Before Strength…

Establish Max Height Box Jump (10 min cap)

 Then…

Front Squat

5×75%

5×80%

5×85%

60% x max reps

(All %s based off 2RM)

WOD:

13 Minute AMRAP 3/6/9/12…etc…

Burpees

Box jumps w/step downs (24/20)

1 min rest then…

Timed 800m Run

Scored = Total time of 800M run(in seconds) minus reps

So, if I did 55 reps and ran the 800 in 240 seconds (4min) then my score is 185

Also, don’t forget, on the box jumps, perform step downs on this one. No bounding or rebounding.