Friday, 2-9-18
Strength:
Every :20 for 6 min
3 Strict Press
start @ 50% 1RM (if you can increase, do it)
16 min AMRAP
50 Cal Row
40 Overhead Walking Lunge 45/35
30 Power Clean 135/95
20 Ring M/U (20 c2b pull up + 20 Dips)
10 Thruster 135/95
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Friday 3-10-17
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SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s
Wednesday, 10-18-17
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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, 5-22-18
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Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…
Monday, 7-8-13
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Strength/Skill – Push Press 3-3-3-3-3 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat Post time to comments….show us what you have!!!
Thursday, 9-27-18
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They will be paving in the front parking lot today. Please park in the back. 3 RDs 40 D/U 10 BB Thruster 10 Ring Rows Fran 21-15-9 Thruster 95/65 Pull Up Skills for rest of class
Monday, 1-25-16
Byadmin
No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25