SCHEDULE CHANGE:  Friday afternoon classes will be held at Paul and Lisa Melkers house.  They are hosting a community event.  Get out and spend some time with this awesome community, you won't regret it.  See event page for info or text Mike at 253-686-7253.


Bottom to Bottom Front Squat
* Bar starts on pegs in the absolute bottom of your squat, you drive off pegs and return to pegs.  Bar must fully rest on the pegs before you start your next rep, you cannot touch and go.  AFTER EACH SET PERFORM 3 HIGH BOX JUMPS FROM A STANDSTILL (no step).


Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar