We have started NCFIT Programming started by popular Games athlete Jason Khalipa. We will be using this programming for the next 2 weeks and would love to know everyones feedback and thoughts about the programming. There are options for all members whether you are coming to class or looking to get more of your competitive work in as well. Let us Nate or Aaron know your thoughts, Thank you!

FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT : BROOKE S. vs. SALLY W.

TRIPLE AMRAP

AMRAP x 8 MINUTES

200m Run

10 DB Thrusters (50/35)|(35/20)

8 Box Jump Over (24/20)

Rest 1:00

AMRAP 6 x MINUTES

100m Run

8 DB Thrusters
(50/35)|(35/20)

6 Box Jump Over (24/20)

Rest 1:00

AMRAP 4 x MINUTES

50m Run

6 DB Thrusters
(50/35)|(35/20)

4 Box Jump Over (24/20)

UPPER BODY PUMP

3 SETS 13

DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

COMPETITORS TRAINING (Optional)

CONDITIONING

AMRAP x 20 MINUTES (80%)

21/15 Cal bike

15 Snatches (75/55)

9 BMU

BIAS WORK

STRENGTH EMOM x 10 MINUTES

Min 1: 3 Power Snatches (205/135)

Min 2: 5 Power Clean and Jerks (205/135)