Friday, 10-20-17
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”
Thursday, 10-19-17
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…
Wednesday, 10-18-17
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home on Thursday Oct 19th from 2-4 and 7-9. Mass on Friday @10am at St John’s Make sure you visit the Kryptonite booth at the CM street fair this Saturday!!! Strength: Back Squat 10 @ 50% 8 @ 55%…
Tuesday, 10-17-17
Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.
Monday, 10-16-17
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!