Friday, 7-5-19
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
For time:
100 Hollow Rocks
100 BB S2OH 45/35 (75/55)
100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″
300 D/U 3:1
*35 min Cap*
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Thursday, 5-21-15
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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. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…
Friday, 8-18-17
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Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest
Tuesday, 5-31-16
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Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
Saturday, 11/22/14
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10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees 12 OHS 115/75# 10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees…
Tuesday, 7-31-18
Byadmin
Warm up 3 RDs 10 Banded Squats 10 BB Back Squats 8 BB Push Press 8 Ring Rows 12 min to complete: Back Squats 7×3 @ 85% 5 RFT: 5 Power Clean & Jerk 155/105 10 C2B Pull Up (2:1 pull up) *18 min Cap*
Tuesday, 3-3-15
Byadmin
Happy Birthday Alexander!!! Death by Sit Ups 5 1st min 10 2nd min 15 3rd min….. 5 RFT 5 Power Cleans 135/95 10 Push Ups 15 Jerks 135/95 20 Pull Ups rest 1 min