Wednesday January 9, 2019

Saturday workshop from 2-4 pm. All members and guest welcome. Covering nutrition fundamentals, strength training basics, body composition, and pull-ups.

At the same time as the workshop we will also be hosting the Natomas Community Market! More fun vendors to explore when the workshop isn’t specific to you! (If you want know any vendors feel free to encourage them to reach out)

Skill/strength
20 minutes and 12 lifts
To find heaviest clean and jerk

WOD: 5 minute cap
Grace*
30 C&J 135/95

*run this in two heats so athletes can use partner to help them keep track of reps.

Optional Finisher:

3 sets of 15-25 banded glute bridges

3 sets of 15-25 hollow rocks

Tuesday, January 8th, 2019 at 11:35 pm / WODS