* 6:30PM class on TUESDAY 4/12 is cancelled due to monthly coaches meeting. All are welcome to attend the 6:30PM class at RCFBC on Tuesday.*


Week 1/10 Linear Strength Cycle
A. Back Squat 3×5
B. Strict Press 3×5
Athletes should hit sets of 5. When you reach a set of 5 that is challenging but you could still get a few more reps, stop there and count that as set one. Rest 3-5 minutes between sets and be explosive! Don’t forget to bring something to write and record your weights used for today!
C. 15-12-9
Front Squat (185/125)
200m Sprint


Travel WOD
5 RFT:
10 pushup
15 situps
20 squats