Monday, 1-8-18

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Lots of sand outside, please clean your shoes, and do not put into cubbies!!!

Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time!

There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you a 5 min grace period. After that the burps get added to your wod time.

Strength: 

10 Min EMOM
1 Front Squat + 1 Thruster
start @ 40% of FS and build

“Hildy”
For time:
100 Cal Row
75 Thrusters 45/35
50 Pull Up
75 Wall Balls 20/14
100 Cal Row

*30 min Cap*

 

Saturday, 1-6-18

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Lots of sand outside, please clean your shoes.

Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time!

There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you a 5 min grace period. After that the burps get added to your wod time.

 

 

In Teams of 2 Complete:


Barbara and
Diane

“Barbara”
5 Rds
20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat

“Diane”
21-15-9
Deadlift 225/155
HSPU

Friday, 1-5-18

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Today’s classes 4,5 and 6pm.

 

Last day to order from catalog is TODAY!

Lots of sand outside, please clean your shoes.

 

Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time!

There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you a 5 min grace period. After that the burps get added to your wod time.

 

 

Strength: 

1 Power Snatch + 1 Hang Power Snatch + 1 Hang Sq. Snatch + 1 Sq. Snatch
( Doesn’t need to be TnG)
Every 1:30 complete 1 complex for 8 sets (12min)

6 RFT
30/25 Cal Row
10 Hang Power Snatch 95/65
10 KBS 53/35
3 Rope Climbs

Friday, 1-5-17

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Morning classes are cancelled. Will let you know about afternoon classes as day progresses. Please pass the word.

Today is the last day to place your kryptonite order. https: //shop.fancloth.com/11941/344470