Assault Bike 2 minutes

15 Leg Swings

15 Good Mornings


Banded Hip Distraction

Banded Samson Lunge

15 Air Squats


Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)



Complete rounds of 21, 15 and 9 reps for time of:

Wall Ball Shots


Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

**Time cap of 10 Minutes.



Mash Quads with KB/Barbell

LAX to Pecs/Traps

Roll Posterior


Box Brief:

******Congratulations to the Commitment Club winner for the month of March…

Amanda Brons
Becca Lopez
Chris Wakefield
Chrissy Williams
Christina Williams
Eric Fleming
Erica Larsen White
Holly Elizabeth Hooks
Jason Hipps
John Dodd
Josh Lamm
Kate Sweeney Sanders
Kirk Wascom
Nic Ungs
Patrick Kindregan
Rachel Lewis
Richard O’Neil
Stephen Hopkins
Tanya Hart
Tassiana Lettieri
Tyler Cochran
Wesley Champion


*****Recovery Class being held at Lululemon Avalon for CS&F members at 11am….come and mobilize and recover before the start of the week.

*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm.  We will provide meat and a jumpy…kids are welcome.
*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

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