Back Squats

5-5-5

Then, 

21-15-9

Thrusters
Box Jumps

This is just the start of the week. This should be light and fast acting as assistance work to the back squats. Don't over do it. You'll need your shoulders and legs for the rest of the week...

Don't forget to clear your calendar for next Saturday's party. We want to celebrate our amazing community. Great food, great people, great opportunity to hang and have a some fun. 

Try to get in a little warm up before showing up for this brick if you want the option of adding a little more than previous sessions.  

Either just show up on time to repeat last Sunday's workout, or try this:
Run One Mile
Bike Seven Minutes Out/Seven Minutes Back
Run One Mile 
Bike Seven Minutes Out/Seven Minutes Back

Obviously with a warm up and cool down, this "class" will take longer than an hour.  So, if you want to take this on, do a little warming up before arriving to class at 8:30, and then warm up a little more with us and then plan on taking a little extra time after to cool down... 

SPRING FLING next Saturday afternoon/evening/night!!!  Yep, we're gonna have a party and you better be there cause it's gonna be silly fun!  We are going to sell tickets for $15.00 per person so that we can provide a good dinner for you and your guest/s.  In the past we have gone potluck style, but we want you all to be able to just show up and hang without having to take part of your Saturday out to prepare.  So, a few of us are going to spend some time putting together an awesome spread that we can all enjoy.  Your kids will eat free, and we will start at 4:00 so that families that need to leave early can do so, and those that need to work late, just feel free to show up whenever you can make it.  We'll be sorting out details throughout the week, so stay tuned... 

Again, don't forget that the 8 am class is moved back to 7:45 to accomodate for swimming from 9-10:00.  We have around 10 folks signed up for the clinic with the Otto's which is awesome!  Give me a call if you didn't get your name on the board, but would like to be there.  
Colin - 206 919 8923  

WOD for Saturday morning
Overhead Squat 1-1-1-1-1-1-1

We'll spend a lot of the hour working on mobility to allow plenty of depth on these overhead squats.  If you're beat up from the week, plan on staying light and spending time in the bottom position.  If you're feelilng studly, get ready to PR!!!

Make up Day!  This week was full of great workouts and I'm exhausted just from putting folks through the last few days...  If you've missed any of these days, get your arse in here and get it done!!!  We can also use this last of the weekdays to work on your goals.  It's crunch time if you haven't hit yours yet!!!

And get your name on the whiteboard to get signed up for the swim clinic this Saturday morning.  We need at least eight total for it to go and we have around six or seven signed up so far?!  I know it was a little bit late notice, but if you are planning on being there anyway, then you should definitely go for this opportunity!!!  Do it!!!

And the Tri training plan says...  Swimming!!!  For 30 minutes...

Great opportunity to get some swimming instruction this Saturday morning with Theresa and Donovan Otto.  During our hour at the pool this Saturday, you can pay an additional $15.00 and get both group and individual instruction from these experienced and accomplished swimmers.  Theresa has been teaching for years and Donovan is just plain bad ass in the water.  Don't pass up this opportunity...

Workout #1) Annie

Start :10 into the hour

50-40-30-20-10
Double unders
Sit-ups

Workout #2) Tire flipping

Start :25 into the hour

Pick a tire and for time:
Flip it 5 times with a jump in and out each time

Repeat 5 times with a two minute rest between each round
Most of us will need a partner or two for this one.

Workout #3) 

Start :50 into the hour

Max calorie row in seven minutes

And don't forget, the 5pm afternoon class is "Movement Skill"