Makin' Changes

 3 Months of hard work and...boom! Way to go, J!   Much like our fallen homie, Tupac, it's time to start makin' changes. Next week we begin a new monthly challenge that will make you much like our friend above, Jackie. For all of you who completed this month's Gable Challenge, I congratulate you. The legendary Dan Gable would be proud. Without divulging too much information I will fill you in one more change that Cale and I are so excited about. Beginning in June, each class will have the option of adding extra strength work into the class by bypassing the workout and continuing to do strength work during that time. We know you all have different goals and we don't believe there is a one size fits all program for everyone so this will help each person get the most out of their time in the gym. We will also begin putting together a protocol for active rest days. These days will give people the opportunity to use programs we develop to improve mobility, correct imbalances, nurse bumps and bruises, and use corrective strategies to allow you to perform basic maintenance on yourself. Check out www.mobilitywod.com for more information on basic human maintenance. It's an incredible site! I dare you to wake up tomorrow and as your feet hit the floor, clap hard and say, "Today is going to be a great day!" Credit to my dawg, Chief Keith. Like the wind... Warm up: #4

Skill/Mobility: L-Sits     4x30 seconds

Strength: Deadlift (add 10lbs to working max) 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% Workout: 5 Minutes to find 2 Rep TGU Max Then... 3 Rounds 6 (L/R) 1A KB Snatch to Windmill (M: 20kg W: 12Kg) 20 Crush Curls