New Waiver Requirement

Starting May 2nd, we are requiring a waiver to be filled out and on file in order for you to attend class. In addition, we are requiring our members to attend a fundamentals class (the next one will be Saturday, 21 May) in order to participate in our regular classes; there will be a sign-up sheet at the Waller PFC front desk. 

It is strongly recommended that everyone make the time to attend one of our fundamentals classes. The option of 'testing-out' will be available; just get with one of the coaches, we'll do an assessment, and we'll let you know if the fundamentals class is required. 

It's important that you all know that we are not trying to exclude anyone with this new policy. We are simply considering our members' safety above everything else, and trying to offer as complete of a program as possible. We look forward to seeing you all in class!

Week 17: 25-29 April

Monday, 25 April

Skill: Back Squat (15 min)

Work to a heavy 3 rep

WOD: 1/2 'Kalsu'

50 thrusters (135/95) for time
- every minute begins with 5 burpees

Tuesday, 26 April

WOD: AMRAP 30 MIN

20 KB Swing
15 CAL row
10 Wall Ball shots
5 T2B


Wednesday, 27 April


Skill: Deadlift
5-5-3-3-1-1-1RM


WOD: 5RFT

5 Power Clean (115/75)

10 Bar Facing Burpee
20 Lateral Jumps
30 Double Unders (3:1 singles)


Thursday, 28 April


Skill: Press Complex on the 90 sec (12 min)
2x Strict Press
2x Push Press
2x Push Jerk


WOD: 5RFT
20 Wall ball
200m run


Friday, 29 April


Death by Pullups
min1: 1 pullup
min2: 2 pullups
min3: 3 pullups
...continue until you can no longer complete pullups within the minute


WOD: 8 min AMRAP
KB Swing

What's for lunch?

http://www.eater.com/2016/4/17/11447574/study-fast-food-chemicals-phthalates

Week 16: 18-22 April

Monday, 18 April

Skill: Pull up/T2B

EMOM (10 min)
Odd: C2B Pull up 10-8-6-4-2
Even: T2B 2-4-6-8-10

WOD: 'JT'

21-15-9
Handstand Pushup
Ring Dips
Pushups


Tuesday, 19 April

Skill: Zercher Squats

EOMOM (10 min)
5-5-5-5-5

WOD: 5 RFT
300m row
12x Front Squat (95/65)
20x Situps


Wednesday, 20 April


WOD: 25 min AMRAP
2x Shuttle Sprint (10m interval)
15x Power Snatch (75/55)
10x Bar-Facing Burpee




Thursday, 21 April


Skill: KB Ground to Overhead


EMOM (12 min) 
odd: 3x Bulgarian Split Squat (each leg)
even: 5x Weighed Step-ups (<20 p="">

WOD: 4 RFT
5x 'man'-makers
20m (single arm) OH walking Lunge




Friday, 22 April


Skill: Agility, Mobility, Crawls


WOD: For Time
200m Sprint
50 Double Unders
200m Sprint
40 DU
200m Sprint
30 DU
200m Sprint
20 DU
200m Sprint
10 DU


CASH OUT!
50 GHD Situps

Week 15: 11-15 Apr

Monday, 11 April

Warmup/skill: Agility ladder drills

WOD: 3 Rounds (with a Jump Rope)

60 sec Forward-rope Jump
60 sec Situps
30 sec Left foot Jump
30 sec Right foot Jump
60 sec Situps
60 sec Backwards-rope Jump
60 sec situps
60 sec Side-to-side Jumps
2 min Rest




Tuesday, 12 April

Skill: Box Jumps (10 min)
go for height, 2-3 reps



WOD: EMOM (16 min)

even: 5x Back Squat ~ 40-50%
odd: 6-8x Box jump (high)\






Wednesday, 13 April


WOD: 20 min Jackie
1000m row
45 Thrusters
30 Pullups




Thursday, 14 April


Skill: Handstand Progression


WOD: 6 RFT
200m run
10 handstand Pushup






Friday, 15 April


Skill: Deadlift
EOMOM
6-6-6-6-6-6


WOD: 'Grace'
30x Clean & Jerk (135)

On Ramp / Fundamentals Classes

Over the next 2 weeks, fundamentals classes will be taking place during our evening classes, Tuesdays and Thursdays, 1715-1800.

We will still offer a workout, but Coaches Abby and Andrew will be focusing on building solid fundamentals for those who are a bit inexperienced with the movements, or those who would just like a refresher of the basics. We are encouraging maximum participation!

Week 14: 4 - 8 Apr

Monday, 4 April

Skill: Clean

EOMOM (10 min)

2-2-2-2-2

WOD: Bring Sally Up/Down


Tuesday, 5 April

Skill: Pull up

EMOM (11 min)

Burpee Box Jump & Burpee Pullup

start at 1 each, add 1 of each every round

WOD: 

4 RFT
200m run
10x T2B
200m run
10x pull ups


Wednesday, 6 April

'Fight Gone Bad'

5 Rounds


Thursday, 7 April

Skill: Thruster

EOMOM
3-3-3-3-3

WOD: 'Nancy'

5RFT
400m run
15x OH Squat





Friday, 8 April


Skill: GHD Hip/Back Extension, Hamstring Curls, Situps


3-5 Rounds, NFT:
10x GHD Hip Ext.
10x GHD Situps
10x GHD Hamstring Curls


WOD: Partner up


150 burpees
- one partner working at a time
- partner not 'working' in plank position