Thursday, 3-21-19
Every 1:30 for 21 min
25/20 Cal Row
* 2 min rest after each row*
20 min to complete
4×10 Bicep Curl superset with 20 banded curls
4×15 Tricep Pull Down
4 sets of BB 21’s
4x 10 French Press
Every 1:30 for 21 min
25/20 Cal Row
* 2 min rest after each row*
20 min to complete
4×10 Bicep Curl superset with 20 banded curls
4×15 Tricep Pull Down
4 sets of BB 21’s
4x 10 French Press
Strength/Skill – Bench Press – Find your 3RM in 15 mins 3 R.F.T. 2 – Clusters 135/95 6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips) 10 – K.B. Power Snatches 53/35 1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster
MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – NONE Here is The 12 days of Christmas WOD you will need 2…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.” – Coach Glassman Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Front Squat The infamous “FRAN” 21-15-9 Thrusters 95/65 Pullups Cool Down (By Choice)- Tabata…
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…