Thursday, 5-10-18

Byadmin

There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale.

Spots left for the 10:30 am heat only.

We will be going to JC’s Saturday night , May 12th…Save the date!

Murph will be 5-26!!

Warm Up:
Hamstring Stretch
Quad Stretch
Row technique Overview

E3MOM for 30min
20/16 Cal Row
10 Burpee Box Jump Over 24″/20″

Scale: 18/14 Cal Row & 8 Burpee Box Jump Over

*Skills with remaining time*
*Everyone has something to work on whether it be stretching or some skill*

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Thursday 10-1-15

Byadmin

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…

Tuesday, 7-11-17

Byadmin

Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. August 5th, we will be doing 31 Heroes. Please visit our FB page to make a donation Strength: Shoulder Press 3-3-2-2-1-1 “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups