IT IS TIME!!! LET’S GOOOO!!!!!!! Elation Nation, time to get rockin on this OPEN. Lets make this a year to remember - our banner year for in-house excellence. Get signed up and start earning points for your squad: 2 top area coaches and athletes - LOOK OUT!!! We will be doing the first WOD on Saturday at 10, lets show up and support our athletes. I may be laying odds and taking bets on which team elevates in week one!!! (Jk about bets).We will be competing, cheering crazily,

Warm up Shovel ur driveways Michael Phelps PVC BAR only Snatch Balances Strict Shoulder press - Dumbell 3x6’s each WOD 12 min EMOM 5 Push Jerks (75/115) 2 Wall Walks Then, 1 min rest Then, 2 mins Max Pull ups!!!

PM CLASSES ARE ON!

Morning Classes are cancelled for Monday., most likely all cancelled but stay tuned, I will contact if anything in the evening

Sunday FUN DAY Warm up Cardio -4 mins Michael phelps Runners warm up Bear Crawl 3 laps 10 snatch balances PVC 1-arm rows 3x8’s WOD Buy In: 25 BOX JUMPS 4 Rounds of: 25 High Knees 20 lateral Bar Hops 12 Hang Power snatches (65/95) Cash Out: 25 Box Jumps

Partner WOD 100 Max power Cleans - partner does bar hang - (75/115) keep switching as neccessary ! 150 push ups. partner does breathing in plank 150 wall Balls partner is in Hole Sit 100 Mountain Climbers (set a five or 10 A great way of doing this would be small sets each back-and-forth probably 3 to 5 on the lift. And 5–0 otherwise.

Warm up 4 mins Cardio 4 mins band/cross 1 min plank 1 min Hang 1 min wall Sit 1 min KB OH walk PVC WOD 1 min stations 4 Rounds Push presses (55/75) KB Swings (35/53) Sumo Deadlift High Pull (55/75) Goblet Squats (35/53) Row Rest