Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
18 min EMOM
Min 1: 10 T2B
Min 2: 5 Squat Cleans
Min 3: 10 floor Presses
Open Wod 13.2
10 Min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strength: Every 90 sec until failure add 20 lbs 1 Front Squat + 2 Split Jerks starting @ 50% of Jerk. Three rounds…
Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Start by taking 10% off 1RM bench press, then add 20# Bench press 65% x5 reps 75% x5 reps 85% x5 reps + Five rounds for time: 12 Medicine ball cleans, 20#(14#) 6 Turkish get-ups, 45#(35#)
Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats
Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…