Christmas Party is Dec 16th. please sign up at the front desk.
10 Min EMOM:
Even-12 KBS 70/53
ODD-12 Hollow Rocks + 5 Supermans
20 min AMRAP:
50 WB (20/14)
50 DU
40 Box Jump (24/20)
40 TTB
30 CTB PU
30 Bar-Facing Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Muscle-Ups (10 Pull Up+10 Dips)
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…
Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…
Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max 3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint
CONGRATULATIONS TO NEWLYWEDS TERSEA AND GRAIG. BEST WISHES FROM KRYPTONITE CREW !!!!!! NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING…
Strength: 6 X Snatch Complex @ 70-85% of 1RM Snatch 1 Pause Snatch + 1 Snatch + 2 OHS Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM 15 min AMRAP 500 meter row 20 kettlebell swings 53/35 15 pull-ups