Monday, 3-9-20

Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25

We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Weighted Dips 5×5 (Rings if you are capable) Three Rounds…

Strength/Skill – Snatch Grip Push Press Two sprint rounds of: 400 meter run carrying a 20lb. medicine ball 50 wall ball throws to a ten foot target (use your 20/14lb. medicine ball) 24 pull-ups Time to beat is 7:30. Drop/put down Medi ball during 400m run is a 20 burpeee penalty at the spot where…

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes.   Strength: 2 Power Clean + 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk Complex Every 1:30 complete 1 complex for 6 sets (9 min) start @ 50% of weakest movement and build for a…

Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…

NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk